Training & Conditioning 22.5

The Paleo DietWorking with Your Spouse

FIRST AND 10In the weightroom with a new team

SPecIAl SecTIoN FoR coAcheS: PReveNTINg heAT IllNeSS

July/August 2012 Vol. XXII, No. 5, $7.00

Circle No. 100

Optimum Performance

14 First and 10In four short years, Colorado State University-Pueblo went from nonexistent to being in contention for an NCAA Division II national championship. One piece to the puzzle was implementing the right strength and conditioning program.By Allen Hedrick

Nutrition

24 Going PaleoA lot of athletes are talking about the Paleolithic diet. What’s the best advice for those who want to take their diet back in time?By Michelle Rockwell, Alexandra Black, & Lindsey Mazanec

Leadership

35 In It TogetherWorking with your spouse can be tricky for many reasons. Athletic trainers Steve and Cara Ashby are figuring out how to make it a positive—on the job and at home.By R.J. Anderson

Sport Specific

42 Power ShotTennis athletes often play year-round, which leaves little time for developing power in the weightroom. A set of simple exercises that can be completed almost anywhere is this strength coach’s answer.By Satoshi Ochi

Special Section for Coaches: Preventing Heat Illness

49 Safe PracticesAs the fall preseason approaches, there is no better time to talk to your school’s coaches about exertional heat illness. This special section includes everything they need to know.By Jessica Dysart Miles, Dr. Earl Cooper, & Dr. Michael Ferrara

Bulletin Board4 Mixing aerobic and strength training workouts … Ankle braces not a cause of knee injuries … Beta-glucan for athlete immunity.

Comeback Athlete

6 D.J. Gnader Northwest Missouri State University

Product News

56 Dumbbells 59 Ankle & Foot Care

62 Heat Stress Prevention

63 Aquatic Therapy

67 More Products

64 Advertisers Directory

CEU Quiz

77 For NATA and NSCA Members

80 Next Stop: Web Site

On the cover: Colorado State University-Pueblo’s football team has gone from 0 to top 10 in record time. Its strength coach explains how in our cover story, starting on page 14.PHOTO BY BILL SABO

July/August 2012, Vol. XXII, No. 5

contents

24 35

T&C jUly/AUgUST 2012 1 TRAININg-CONDITIONINg.COM

42

Publisher Mark Goldberg

Editorial Staff Eleanor Frankel, Director Abigail Funk, Managing Editor R.J. Anderson, Patrick Bohn, Kristin Maki, Mike Phelps, Dennis Read

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Art Direction Message Brand Advertising

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T&C editorial/business offices: 20 Eastlake Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 [email protected]

July/August 2012 Vol. XXII, No. 5

Marjorie Albohm, MS, LAT, ATC Director Ossur Americas

Jon Almquist, ATC Athletic Training Program Administrator Fairfax County (Va.) Public Schools

Jim Berry, EdD, ATC, SCAT, NREMT Head Athletic Trainer Myrtle Beach (S.C.) High School

Christine Bonci, MS, LAT, ATC Associate Athletics Director Sports Medicine/Athletic Training University of Texas

Leslie Bonci, MPH, RD, CSSD, LDN Director of Sports Medicine Nutrition Center for Sports Medicine University of Pittsburgh Medical Center

Cynthia “Sam” Booth, PhD, ATC Visiting Assistant Professor SUNY Brockport

Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center

Cindy Chang, MD President, American Medical Society for Sports Medicine

Dan Cipriani, PhD, PT Associate Professor Deptartment of Physical Therapy Chapman University

Gray Cook, MSPT, OCS, CSCS, RKC Clinic Director Orthopedic and Sports Physical Therapy Dunn, Cook and Associates

Keith D’Amelio, ATC, PES, CSCS Nike Sparq Training

Bernie DePalma, MEd, PT, ATC Assistant Athletic Director Head Athletic Trainer/Physical Therapist Cornell University

Lori Dewald, EdD, ATC, CHES, F-AAHE School of Public Safety and Health American Public University

David Ellis, RD, LMNT, CSCS Sports Alliance, Inc.

Boyd Epley, MEd, CSCS Director of Coaching Performance National Strength & Conditioning Association

Peter Friesen, ATC, NSCA-CPT, CSCS, CAT Head Athletic Trainer/Conditioning Coach Carolina Hurricanes

Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine Virginia Military Institute

Vern Gambetta, MA President, Gambetta Sports Training Systems

P.J. Gardner, MS, ATC, CSCS, PES Athletic Trainer, Liberty High School, Colo.

Joe Gieck, EdD, ATR, PT Director of Sports Medicine Professor, Clinical Orthopaedic Surgery University of Virginia (retired)

Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

Gary Gray, PT President, CEO Functional Design Systems

Maria Hutsick, MS, LAT, ATC, CSCS Head Athletic Trainer Medfield (Mass.) High School

Christopher Ingersoll, PhD, ATC, FACSM Director of Graduate Programs in Sports Medicine/Athletic Training University of Virginia

Allan Johnson, MS, MSCC, CSCS Sports Performance Director Velocity Sports Performance

Tim McClellan, MS, CSCS Strength and Conditioning Specialist Rehab Plus Sports Performance and Injury Rehabilitation

Timothy Morgan, DC, CCSP Professor of Exercise and Health Sciences University of Massachusetts

Jenny Moshak, MS, ATC, CSCS Assistant AD for Sports Medicine University of Tennessee

Steve Myrland, CSCS Owner, Manager Myrland Sports Training, LLC Director of Coaching, Train-To-Play

Tim Neal, MS, ATC Assistant Director of Athletics for Sports Medicine Syracuse University

Mike Nitka, MS, CSCS Director of Human Performance Muskego (Wis.) High School

Bruno Pauletto, MS, CSCS President, Power Systems, Inc.

Stephen M. Perle, DC, MS Professor of Clinical Sciences University of Bridgeport College of Chiropractic

Brian Roberts, MS, ATC Director, Center for Medicine and Sport

Ellyn Robinson, DPE, CSCS, CPT Assistant Professor of Exercise Science Bridgewater State College

Kent Scriber, EdD, ATC, PT Professor/Clinical Education Coordinator Ithaca College

Chip Sigmon, CSCS*D Speed and Agility Coach OrthoCarolina Sports Performance

Bonnie J. Siple, EdD, ATC Assistant Professor Department of Exercise and Rehabilitative Sciences Slippery Rock University

Chad Starkey, PhD, ATC, FNATA Division Coordinator, Athletic Training Program, Ohio University

Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars

Jeff Stone, MEd, LAT, ATC Head Athletic Trainer, Suffolk University

Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls

Terence Todd, PhD Lecturer, Kinesiology and Health Education University of Texas

Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 20 Eastlake Road, Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $7. Copyright© 2012 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. Periodicals postage paid at Ithaca, N.Y. and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

Editorial Board

2 TRAINING-CONDITIONING.COMT&C july/AuGusT 2012

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T&C july/augusT 20124 TRaININg-CONDITIONINg.COM

BoardBulletin

Ankle-Knee Connection?

although there has been some concern that wearing protec-tive ankle braces could leave athletes more susceptible to knee injuries because restrictions to the ankle could cause problems elsewhere in the kinetic chain, a recent study sug-gests otherwise. giselle aerni, MD, a primary care sports medicine fellow at the university of Connecticut, presented a research project titled “The Effect of lace-up ankle Bracing on Knee Biomechanics During a jump landing” at the 21st american Medical society for sports Medicine (aMssM) annual Meeting in atlanta in april.

“ankle braces are common in the sport community and there has been concern that stabilizing the ankle joint might alter bio-mechanics further up the kinetic chain,” aerni said in an aMssM press release. “Our research showed that knee biomechanics known to be risk factors for aCl injury did not appear to be negatively impacted by wearing a lace-up ankle brace.”

Boosting the Immune System

athletes have long contended with the fact that strenuous exer-cise can compromise the immune system, leaving them more susceptible to illness or infection. But a new study indicates that using a form of beta-glucan (which is found in baker’s yeast) as a supplement may reduce immunosupression.

The study was led by Brian McFarlin, PhD, associate Pro-fessor at the university of Houston, and published in the British Journal of Nutrition. It studied the effects of 10 days of supplementation with Wellmune WgP, a natural carbohy-drate that contains beta-glucan.

The subjects were active men and women who com-pleted 50-minute bouts of cycling daily in hot and humid conditions over two 10-day periods that were separated by a seven-day washout period allowing the supplement or placebo to be cleared from their bodies. subjects were blindly assigned to two groups. One used a supplement with beta-glucan during the first period and rice flour as a placebo during the second. The other used the placebo during the first 10-day period and the beta-glucan supple-ment during the second.

Researchers compared blood collected before, and two hours after, the cycling bouts. They found that when the sub-jects used the beta-glucan supplement, there were significant-ly greater levels of total and pro-inflammatory white blood cells, known as monocytes, that play a role in immune function.

The abstract for “Baker’s yeast Beta-glucan supple-mentation Increases Monocytes and Cytokines Post-Exercise: Implications for Infection Risk?” can be found by going to the British Journal of Nutrition Web site at: http://bit.ly/lfR0mm.

Mixing Exercise Is Okay

There’s a school of thought that athletes should not mix aer-obic exercise and strength training work on the same day. The idea is that due to exercise antagonism, also known as muscle interference, aerobic exercise reduces the ability of muscles to strengthen, while weight work hurts the endur-ance training response. However, two recent studies found no such connection between the two forms of exercise.

a swedish study looked at college-age men who exer-cised regularly. Researchers had the subjects pedal a stationary bike with one leg for 45 minutes for aerobic exer-cise. six hours later, they performed strenuous double-leg extension exercises for strength work. This way, one leg was working aerobically and strengthening, while the other leg was subjected only to strength training.

according to The New York Times, researchers saw no performance differences between the legs. and muscle biopsies taken before and after each session showed no physiological evidence of any negative effects from doing aerobic exercise before the strength work.

“aerobic exercise can precede resistance exercise on the same day without compromising” muscle building, the researchers reported. The study, titled “aerobic Exercise alters skeletal Muscle Molecular Responses to Resistance Exercise,” appeared online in advance of its publication in Medicine & Science in Sports & Exercise in March.

a second study, which was published in the april issue of the Journal of Applied Physiology, used sedentary middle-age Canadian men as subjects and found similar results. subjects completed 40 minutes of stationary cycling one day, eight sets of strenuous leg extensions another day, and four sets of leg extensions followed by 20 minutes of cycling on the third day. “Our hypothesis had been that we would see a greater response to each exercise individually,” stuart Phillips, PhD, a professor of kinesiology at McMaster university who oversaw the Canadian study, told the Times. “We saw no indications of interference.”

The study, titled “Concurrent Resistance and aerobic Exercise stimulates Both Myofibrillar and Mitochondrial Protein synthesis in sedentary Middle-aged Men,” also found little difference in muscle response between the sin-gle-exercise sessions and multi-exercise sessions, even though the loads of aerobic and strength work were cut in half. “In our study, the men were doing only 50 percent as much,” Phillips told the Times. “But their muscles couldn’t tell the difference.”

The abstract of the swedish study can be found by search-ing its title at: journals.lww.com/acsm-msee. The abstract of the Canadian study can be found by searching the study title at: jap.physiology.org.

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T&C JULY/AUGUST 2012 TRAINING-CONDITIONING.COM6

it was a more complex injury than they were used to seeing and recommended that he get a second opinion.”

Gnader traveled a couple of hours north to his home-town of Omaha, Neb., to meet with an orthopedic surgeon. The surgeon confirmed the labral tear and told Gnader he could perform the surgery and have him in and out of the hospital in a day.

As he left the surgeon’s office, Gnader received a call from The Steadman Clinic in Vail, Colo. Before Gnader left for Omaha, Smith had contacted a former NWMSU graduate student who worked at Steadman and asked if Marc Philippon, MD, a world-renowned hip specialist and partner at the clinic, could look at Gnader’s MRI and MRA results. Philippon, who has performed hip surgeries on a number of professional athletes, including Alex Rodriguez

ComebackAthlete

Ten months after suffering a serious hip injury, Gnader (#36) was back on the field. By the time the playoffs rolled around, he led the team in tackles.

It was the first series of the first game of the 2010 football season and Northwest Missouri State University middle linebacker D.J. Gnader was already getting comfortable. Gnader was playing his first college game after redshirting as a freshman and was mak-ing plays all over the field—and it felt great.

Then, on the Bearcats’ second defensive series, everything changed. With the offense lined up in a shotgun spread formation, the opposing quarterback took the snap and began running an option play. Gnader honed in on him and readied to make the tackle. But before that could hap-pen, the quarterback pitched the ball to a running back. Gnader quickly planted his left foot, changed direction, and took two hard steps toward the new ball carrier. That’s when he felt a pop in his left hip and stumbled to the ground.

“It felt like I was running and my upper body gave way while my legs kept going,” recalls Gnader. “I laid there for a second and thought to myself, ‘That didn’t feel right.’”

Still, Gnader picked himself up off the turf and lined up for the next play. “I think my adrenaline was running so high at that point that my hip didn’t really hurt,” he says. “Plus, I was having too much fun and wanted to stay in the game.”

On the next play, the quarterback dropped back to pass. Gnader picked up the coverage on a running back who was executing a go route. As the back came up the middle and started down the field, Gnader rotated his hips and planted his left leg in preparation to follow him. “That’s when I really felt it,” says Gnader, who again found himself on the turf. “It was like my hip had jumped up and hit me in the rib, then popped back into the socket. I stood up and could barely put my foot on the ground it was so painful.”

Gnader hobbled off the field and was met on the side-line by Jeff Smith, MS, LAT, ATC, Athletic Trainer for Foot-ball at Northwest Missouri State. Smith performed internal and external rotations on Gnader’s left hip, which caused him tremendous pain. At halftime, the team physician ex-amined Gnader and told him he may have suffered a hip flexor or groin injury and that he was done for the game.

Four days later, Gnader had both an MRI and magnetic resonance arthogram (MRA), which revealed a torn hip labrum. He met with the team physician, who told Gnader that his career could be over. “Our team orthopedist and athletic training staff were worried that a hip subluxation had taken place,” says Smith. “Because the MRI showed a labrum tear and some bony involvement, our doctors knew

D.J. GnaderNorthwest Missouri State UniversityBy R.J. AndeRson

R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at: [email protected].

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ComebackAthleteand Mario Lemieux, examined the images and found that in addition to the labral tear, Gnader had cartilage damage and a femoral acetabular impingement.

“Once I heard the diagnosis from The Steadman Clinic, I knew right then and there I would have to go out to Colo-rado to have the surgery,” says Gnader. “Dr. Philippon’s resume spoke for itself. Plus, he saw stuff the other doc-tors missed.”

Philippon is in high demand, though, and Gnader had to wait six weeks for surgery. He spent that time on crutches applying ice and e-stim for pain management and doing continuous range of motion exercises. “The first week the pain was excruciating, but the more I iced and stimmed, the better it felt,” he says. “Still, that six weeks was a rough patch for me. It was my first serious injury and I was pretty depressed about it.”

On Oct. 11, Gnader underwent what turned out to be a very complex surgery. His labrum was reattached with four anchors, and the impingement was repaired via os-teoplasty and rim trimming. To address the chondral dam-

age, Gnader underwent microfracture, chondroplasty, and thermal treatments on his femur. The acetabullum was also treated with microfracture and chondroplasty procedures. Plication, or folding, was used to close the capsule. He also received a platelet-rich plasma injection during the procedure.

After waking from anesthesia, Gnader was visited by Philippon. “He said it was one of the worst he had ever seen of that type of injury and that I had completely de-stroyed the labrum and the cartilage around it,” Gnader says. “But he told me he had fixed me up and there was a good chance I could be back on the field in 10 months for the start of the 2011 season.”

Philippon also explained that the impingement had pre-disposed Gnader to the injury. “Basically, I had an extra piece of bone in my left hip,” says Gnader. “He said the injury could have occurred that day or 10 years from now, but it would have happened eventually.”

The next day, Gnader transferred to Howard Head Sports Medicine, a nearby rehab facility where he would begin a week-long rehab stint. When he checked in, Gnader was warned that the first session would not be pleasant.

“At 5:30 the next morning they were taking me by wheel-chair to physical therapy,” Gnader says. “They put me on the table to do some manual exercises on my hip and it was by far the most intense pain I had ever felt—much worse than the injury itself. I actually questioned whether playing foot-ball again was worth going through that type of pain.

“It was tough to stay positive that week,” he continues. “My mom had to help me do simple things like shower and sit on the toilet the whole time I was in Colorado.”

When they left Vail for the long drive home, the Gnader family did so in a vehicle packed with rehab equipment. The payload included a Game Ready ice and compression system to combat swelling and inflammation, a sequen-tial compression device (SCD) pneumatic pump Gnader would use for four weeks to prevent blood clots in his leg, a continuous passive motion device to aid the healing pro-cess, rotational boots that would lock his legs in place and prevent external rotation while he slept, crutches so he could remain non-weight bearing for the next 12 weeks, and a hip brace that he wore while ambulating for the next three weeks. Gnader was also given a binder packed full of physical therapy information that was to be shared with Smith and the rest of his rehab team.

After spending a couple of days at home—and demon-strating to his mother that he could operate all of his rehab equipment independently—Gnader returned to campus. “When I got back to school, the athletic trainers, strength coaches, and football coaches were all really excited to see me back,” he says. “They made me feel wanted, which motivated me. I felt like they hadn’t written me off and that I still had a purpose.”

Meanwhile, Smith readied for a very unique rehab. “I had conducted a few labral rehabs before, but they weren’t as complex as D.J.’s,” Smith says. “With the labrum tear plus microfracture surgery, we were in uncharted waters. The Steadman people understood this and told us that even for them it was a very unique injury—one of the more severe and complex that Dr. Philippon had worked on.”

So Smith immersed himself in the rehab manual pro-vided by The Steadman Clinic. “The binder was amazing,” says Smith. “It contained a ton of information, including a timeline and progressions for D.J. based on how he was feeling and performing.

“It also helped that we had open lines of communication with the Steadman people throughout the process,” Smith adds. “During the 10-month rehab, we were on the phone with them four or five times and sent a bunch of e-mails back and forth. They were always following up to see how D.J. was doing.”

For the first 10 weeks, the chondral repair dictated that Gnader’s rehab consist mainly of manual therapy range of motion, hip rotation, pendulum, and circumduction exercises. “Near the end of that period we introduced more passive-assisted exercises,” says Smith, who worked with Gnader daily in one- or two-hour sessions. “At that point, we were doing some gait training work by walking heel to toe. He was also doing hydrotherapy in the pool and cold whirlpools with our Head Athletic Trainer Kelly Quinlin [ATC] and using the Game Ready system for pain management.”

Gnader says spending time in the pool was his favorite part of this phase. “I was in the pool two days a week,” he says. “And even though I was doing very simple non-weight bearing workouts like running in the deep end

Gnader says spending time in the pool was his favorite part of this rehab phase. “Even though I was doing very simple non-weight

bearing workouts, I liked those days best because I could move and feel like myself.”

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ComebackAthletewhile wearing floaties, I liked those days the best because I could move my arms and legs and feel like myself again.

“I also spent a lot of time pedaling a stationary bike with zero resistance,” he continues. “My friends started calling me Lance Armstrong because I was always on the bike when they came into the athletic training room.”

The next phase of Gnader’s rehab continued with more passive-assisted table exercises and saw the introduction of leg lifts and extensions to work his quad and hip area. Isometric core work and flexibility training were also big components of this stage. As he progressed and grew stronger, seated exercises transitioned into standing work and double-leg exercises such as very light squats and other closed kinetic chain exercises. Toward the end of the phase, step-ups and single-leg squats were added.

Around this time, Smith began sharing the rehab load with Joe Quinlin, MS, SCCC, CSCS, the school’s Head Strength and Conditioning Coach (and Kelly Quinlin’s hus-band). “We identified early that we were going to defer to the experts in Vail, so Joe and I met all the time to talk about what we were going to do with D.J.,” says Smith, who was a roommate and fraternity brother of Joe Quinlin’s when the two were students at NWMSU. “Joe is a big fan of doing dynamic work in the weightroom, which fit with the rest of D.J.’s program. While Joe worked with D.J. on strengthen-ing his upper body and opposite leg, the athletic training staff worked on D.J.’s injured leg and hip.”

With the spring semester winding down, Gnader en-tered the final phase of his rehab. “We started to incor-porate more functional exercises—more running, jogging, biking, and pool work,” says Smith. “We tried to keep a balance of all that stuff and took a cross-training approach by doing multiple exercises and not overworking one par-ticular motion.”

But late in that third phase, Gnader did overdo it. As he grew stronger and more confident in what his hip could do, he began going heavier and deeper with his squat workouts. His hip responded by becoming tight and sore. Smith immediately pulled Gnader out of his weightroom routines and contacted Philippon’s office.

“They reviewed his charts and notes and decided that based on his injury and anatomical makeup—the impinge-ment history—deep heavy squats weren’t in his future,” Smith says. “So we remodeled his lifting program and re-placed the squats with more single-leg work. He’s done really well since that change and it’s something he’ll prob-ably have to adhere to for the rest of his career.”

The timing of the setback coincided with the end of the

spring semester. Recognizing that Gnader needed more individualized care than he could provide at that time, Smith recommended he return to his hometown and work with Travis Manners, PT, an Omaha-based physical thera-pist. Manners, who was a fraternity brother of Smith and Joe Quinlin at NWMSU, helped Gnader rebound from his speed bump.

“Travis spent a month with D.J. in a one-on-one setting and really fine-tuned him,” says Smith. “He taught D.J. a lot of single-leg isolation work that stressed range of motion and hip mobility while reinforcing proper biomechanics.”

“Working with Travis was the best thing for me at that time because if I had stayed on campus for the summer I probably would have done a lot on my own and I might have pushed myself too hard,” Gnader says. “Travis allowed me to accelerate my rehab in a safe and controlled setting.”

Manners began his sessions with Gnader by having him start from scratch. “We spent the first few days doing very basic things like stretching and mobility work,” Gnader says. “Then he gave me a functional movement screen test, which revealed an asymmetry in my left side around the hip area. Based on that test, we started a program that incorporated a combination of stretching and isolation

“We started to incorporate more functional exercises ... We tried to keep a balance and

took a cross-training approach by doing multiple exercises and not overworking

one particular motion.”

D.J. GnaderNorthwest Missouri State University

Injury: Torn hip labrum, chondral damage requiring hip microfracture surgery, and a femoral acetabular impingement.

Result: After a 10-month rehab, Gnader regained his starting middle linebacker position and helped lead his team to the NCAA Division II quarterfinals.

Circle No. 106

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ComebackAthletestrength exercises.”

Smith and Gnader both agree that the communication between Smith and Manners was instrumental to Gnader’s successful summer. “If I was five minutes late to PT, Jeff would

call me from Missouri saying, ‘Where you at?’” recalls Gnader. “He and Tra-vis were all about taking care of my injury.”

Manners ended his work with Gnader by administering the return-to-play test required by The Stead-man Clinic. Gnader passed, and on Aug. 6, he was cleared to participate in the Bearcats’ preseason camp, which began three days later.

“As soon as Travis told me I passed, I called Jeff and all of the coaches to tell them the news,” says Gnader. “The last full game I had played was in high school more than two years earlier, so I was super excited.”

That excitement carried over into camp and the season. Gnader started each of the team’s 14 games and nev-er missed a practice. He tallied 100 tackles and helped lead the Bearcats to an 11-3 record and a spot in the NCAA Division II quarterfinals, where they lost to the eventual national champion, Pittsburg State University.

“Throughout the season, D.J. got better and better,” Smith says. “By the time we got to the playoffs, he was really excelling and leading the team in tackles. He was one of our top players.

“He would get sore or tight from time to time, but D.J. is a good com-municator and would tell us how he was feeling and we would limit his reps in practice if necessary,” Smith continues. “He’s regained most, if

not all, of his athletic ability. When you watch him play, you can’t tell that he was ever injured.”

While Smith credits Gnader’s work ethic and personality for the successful rehab, Gnader knows he couldn’t have done it alone. “Jeff did everything he possibly could to help “Throughout the season,

D.J. got better and better. He was one of our top play-ers ... He’s regained most, if not all, of his athletic abil-ity. When you watch him play, you can’t tell that he was ever injured.”

Did one of your athletes have an interesting, unique, or inspiring comeback from injury or illness? Nominate them for our Comeback Athlete feature by sending an e-mail to: [email protected].

me,” says Gnader, who has three years of eligibility remaining. “We spent a lot of time together and I put a lot of trust in him. He, Joe, and Travis went above and beyond what they had to and really showed how much they cared for me as a person and an athlete.” n

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Optimum perfOrmance

FIRST AND 10

In four short years, Colorado State University-Pueblo went from nonexistent to being in contention for an NCAA Division II title. One piece to the puzzle was implementing the right strength and conditioning program.

By Allen Hedrick

Allen Hedrick, MA, CSCS*D, is the Head Strength and Conditioning Coach at Colorado State University-Pueblo. He formerly held the same position at the NSCA’s national headquarters and the U.S. Air Force Academy. He can be reached at: [email protected].

early morning sessions before going to my full-time job.

In this article, I will explain how, with limited resources, we created and implemented a strength and condition-ing program that took a new team to remarkable results in a brief period of time. While the weightroom work-outs were key, cultivating relationships, building trust, and selling the training program were all parts of the equa-tion, too.

PHILOSOPHYFootball is a power sport and the aver-age play only lasts about six seconds, so I want to develop players who can achieve a high level of power instanta-neously. To accomplish this, I place a big emphasis on performing the Olym-

Finishing 11-1, spending two weeks ranked first in NCAA Division II, winning a conference championship, and reaching the second round of

the national playoffs is certainly a great fall for any football team. But what if I told you the program was playing just its fourth season?

This is exactly what the Thunder-Wolves of Colorado State Universi-ty-Pueblo accomplished in 2011. An NCAA Division II school with a mod-est budget, CSU-Pueblo revived its football team in 2008 after it had been eliminated 20 years prior, and then wasted no time becoming a team to beat.

While a number of factors con-tributed to the squad’s success, its strength and conditioning program played a big role. Although I was not hired at CSU-Pueblo until early in the 2009 season, I have been involved with the football program from the beginning of its rebirth. Working as a volunteer with the team in 2007, I de-signed the players’ workouts and led

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approach until all 12 players demon-strate perfect technique, and it isn’t long until each athlete is following through. We use this same procedure for every exercise we do, including our speed, plyometric, and conditioning activities.

I use a form of undulating peri-odization in which we have a prima-ry physiological goal and a secondary

physiological goal. Performing resis-tance training three times per week, the primary physiological goal is stressed twice per week and the secondary phys-iological goal is stressed once per week. For example, during the hypertrophy cycle, the primary goal of training is hypertrophy and the secondary goal is increased strength.

Combining high repetition training

tance that a typical barbell or dumbbell provides, and the water-filled kegs rep-licate this active resistance.

Regardless of the exercises be-ing performed, I continually empha-size technique. I have observed far too many weightrooms where the primary focus is on the training load rather than technique.

The most effective way I have found to ensure correct technique is through peer motivation. For example, we have 12 platforms in our facility, meaning we can have up to 12 athletes perform-ing a lift at the same time. If I see only 11 athletes squatting with good tech-nique to proper depth, I stop the entire group, coach the mistake, and restart the group again. We continue with this

pic lifts—each of our three strength/power training workouts per week be-gin with two Olympic lifts.

At the same time, because football is an athletic competition and not a weightlifting competition, I am willing to sacrifice the athletes’ ability to dem-onstrate strength in the weightroom in order to build better players. The team’s most important tests do not occur in the weightroom, but rather each Satur-day on the field. That is where we want to be successful.

For example, players at all positions participate in dumbbell training where the entire workout consists of dumbbell exercises—skill players twice a week and other players once a week. Dumb-bells provide the opportunity to per-form movement patterns and develop neuromuscular abilities that cannot be accomplished if the focus is strictly on barbell training.

We also make use of implements such as water-filled kegs to help mimic what the athletes will experience in competi-tion. During a football game, players encounter active resistance from their opponents, rather than the static resis-

Part of my approach to establishing relationships with athletes is stressing that they can question me about any aspect of the training program. I don’t want to be a coach who only tells his athletes what to do. I want them to know why we do it.

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What does our team’s strength and conditioning program looks like? Here is a quick glance.

Following the final game of the season, we give our athletes a few weeks off to recover psychologically and physiologically from the stress of playing college football. Following this break, we provide them with a two-day per week introductory training program to take home over the winter break. I stress to the athletes how important this cycle is in preparing them for the physically challenging hypertrophy cycle that we initiate with the start of the spring semester.

During the hypertrophy cycle we combine high repetitions with short rest times, which is effective at increasing muscle size. This is important because of the relationship between a muscle’s cross-sectional area and its force development capabilities. The secondary goal during the hypertrophy cycle is increases in strength.

Following the hypertrophy cycle, we perform our first of

two strength cycles sandwiched around spring practices. The purpose of these cycles is to maximize strength levels because of the relationship between strength and power. The secondary goal during these two cycles is muscular endurance and maintenance of hypertrophy where we revert back to a higher repetition and short rest time for-mat. During our three lifting days that we perform each week, we use a training protocol that combines training for strength twice per week and training for muscular endurance and hypertrophy once per week.

Then we perform two consecutive power cycles where our primary goal is developing power (training emphasis twice per week) and our secondary goal is muscular endurance and maintaining hypertrophy (training emphasis once per week). At this point we are working towards bringing our athletes to a physiological peak just prior to the start of practice. Finally, with the start of practice, we initiate our in-season phase in which we train for strength and power twice a week, using a protocol similar to the spring cycle.

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with brief rest times is great for develop-ing hypertrophy, but is not effective at developing strength because of the lower training loads required. Using an undulat-ing approach allows us to develop hyper-trophy while doing a better job of training for strength as a secondary goal.

Also, while football is very much a power sport, there is an endurance com-ponent. For example, we may have a 15-play drive where we need to punch the ball into the end zone to win the game. When this occurs, we need our athletes to have the necessary muscular endurance to finish the drive successful-ly. Therefore, during our power cycles, we train twice per week for power and once per week for muscular endurance.

Finally, this approach provides the ath-letes with variety. Rather than following the same training protocol throughout the week, they have two different train-ing schemes each week. This reduces the monotony of training, which is impor-tant in achieving optimal results.

The last piece of my coaching phi-losophy is that the science of strength and conditioning is ever-evolving, and it is my responsibility to keep up with it so I can consistently review my program and update it. For example, research has shown that complex training—pairing

a strength training movement with a plyometric activity—is an effective way to train for power, so I have our ath-letes perform complex training during much of the year. Additionally, a recent peer-reviewed article demonstrated that the best complex training results appear when the plyometric movement is com-plexed with an Olympic lift. So I adjust-ed our complex training accordingly.

BUYING INI believe a major key to our train-ing program has been the standard that Head Coach John Wristen and his staff set from the very beginning and continue to communicate to the play-ers. I have been a collegiate strength and conditioning coach long enough to know that my level of effectiveness is impacted to a large degree by how much emphasis the head coach places on strength and conditioning.

The first time I met with Coach Wristen he told me his goal for the pro-gram was to win conference champion-ships, participate in playoff games, and win national championships. Further, he told me he wanted to operate the team as if it were a Division I program. I took that to mean that the athletes would have assigned workout times, be

expected to show up and train at those times, and if they failed to do so there would be consequences.

Fortunately, the coaching staff has bought in to my philosophy. The most important aspect of getting the coach-ing staff, especially the head coach, to have confidence in your ideas is to explain your thought process and the science behind it in a logical and un-derstandable way. Explain how your program will enhance an athlete’s per-formance. Some sport coaches have preconceived ideas regarding strength and conditioning, and are not initial-ly open to change. But if you are pa-tient and introduce your ideas over time—assuming they produce positive results—you can gradually design the program as you see fit.

With Coach Wristen, I was given lee-way from the get-go. He allows me to do my job without interference, is very supportive, and believes in what we are trying to accomplish. The coach-ing staff’s commitment to success, and to viewing and treating the strength and conditioning program as an im-portant part of achieving this success, has played a big role in what we have accomplished up to this point.

Though securing buy-in from the

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in our facility, including upgrading the bars and bumpers our athletes use dur-ing training. In the near future we plan on purchasing a video analysis system to enable us to better coach our ath-letes. Regardless, financial resources are tight and we’ve made our fair share of adjustments.

The first year I started working with the team was the toughest because the new weightroom had not yet been built. I had to design workouts that could be completed in a facility that was too small and under-equipped.

The weightroom only had two squat racks and two bench press stations and no platforms. There was a large num-ber of dumbbells, however, thanks to a significant donation by a local fitness equipment company. As a result, that first off-season we trained strictly with dumbbells, including all of the Olym-pic style exercises. Fortunately for me, I had emphasized dumbbell training in my prior strength and conditioning po-sition, so I was familiar with teaching all of these exercises.

We split the team into two groups,

coaches is paramount, getting the same from the players is extremely important as well. When I met with the team just prior to our first preseason in 2007, I told the players it was going to be a very important year of training for the pro-gram. We needed to establish a tradition of working with a high level of intensity and focus. I knew that it would be easi-er to build on this tradition rather than have to break bad habits.

Having previously worked as a strength and conditioning coach at a successful D-I program gave me cred-ibility with the athletes at CSU-Pueblo. They knew that the program they were following had helped produce winning teams at the D-I level and as a result, I believe they had confidence that if they worked hard they could be successful, too. This confidence in their training program—and themselves—has contin-ued to grow each season with our suc-cess on the field.

Part of my approach to establishing re-lationships with athletes is stressing that they can question me about any aspect of the training program. I don’t want to be a coach who only tells his athletes what to do. I want them to know why we do it. My feeling is that if the players under-stand why they are asked to perform a certain task, and not just told to perform the task without explanation, they will buy in to the program more completely and better understand why our training program is designed the way that it is. They will then have greater confidence in me as a coach.

A great indication of the players’ com-mitment is their voluntary participation in our training program over the sum-mer. The number of athletes who have decided to stay in Pueblo and train on campus over the summer has continued to grow each year. A lot of credit goes to the athletes themselves, who have bought in to the program and train with tremendous discipline and intensity.

STRETCHING RESOURCESLike many colleges, CSU-Pueblo has faced financial challenges over the past several years. Despite this, our athletic department has been willing to support the team and the strength and condi-tioning department as much as possible while we continue to work toward im-proving the level of service we provide our athletes.

In the past few years, we have been able to make a number of improvements


Optimum perfOrmance

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training in consecutive sessions, and did not allow the lack of equipment and space to be an excuse for not get-ting better. Remarkably, the team went on to win four games that first season.

Another challenge was staffing. It is very difficult for one coach to handle an entire football team’s training pro-gram. I made this clear to the athlet-ic department, but unfortunately, the funds to hire an assistant strength and conditioning coach were not available. However, the department did agree to let a volunteer assistant work in our strength and conditioning program. In return, this individual is allowed to use our strength and conditioning facility to train his private clients so he is still able to generate income for himself.

We also increased supervision by having position coaches present when the players are training. The position coaches timed our workouts until I turned that duty over to assigned posi-tion player leaders. Since then, the posi-tion coaches have been responsible for evaluating the players’ training inten-sity, with the standard being that if an athlete is not working at the intensity

necessary to win a national champion-ship, it will be addressed.

To coach effectively with a limit-ed staff, I separated the players into three groups so that the athlete-to-coach ratio was improved. We have three groups of athletes come in each hour, beginning at 5:45 a.m. We com-bine our big athletes with our skills athletes and have one group train with barbells while the other group trains with dumbbells. We mix offensive and defensive players together as well, as a way to foster team unity.

As a strength coach, I know that nu-trition is a key component of successful football programs. Because we don’t have the resources to hire a dietitian, I looked elsewhere for help. We have been fortunate to create a relationship with a local university that offers an ad-vanced sports nutrition program. Their students are eager for practical experi-ence, so we’ve asked that they regularly come to our campus and make nutri-tional presentations based on scientific information to our players. It’s a win-win arrangement because our athletes get high quality information and the

students get the opportunity to present to and interact with athletes in a real-world setting.

One of the things we’ve learned about nutrition is that chocolate milk is a great recovery drink because of its combination of protein and carbohy-drates. Coach Wristen worked with a local distributor who has been gener-ous enough to supply us with chocolate milk that our athletes drink after each weightroom session.

FOUR YEARS LATERThe first year the ThunderWolves were back on the field, they finished with a 4-7 record. The following season the squad improved to 7-4, then 9-2 in season three, and 11-1 last year. I believe this improve-ment over our first four seasons shows that our approach has been successful.

Coach Wristen and his assistants have of course had a major impact. The rest of the credit goes to the players’ dedica-tion and hard work. Our teamwork and drive to be successful while settling in proved fruitful in a very short amount of time. And we look forward to con-tinuing it every day. n

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to do all of these things through an idea that has been grabbing headlines recently: The Paleolithic diet.

Often referred to as the Caveman diet, the Paleo diet includes only foods that humans consumed during the Pa-leolithic era (2.5 million years ago un-til about 10,000 years ago). Obviously there were no Pop-Tarts or cheese curls in the Stone Age, but according to many researchers there were also no beans, grains, or dairy products. “Going Pa-leo” is based on the premise that our bodies are designed to eat what our an-cestors did and not the current Ameri-can diet.

Some researchers, diet proponents, and athletes themselves have reported significant health, weight control, and performance benefits related to follow-ing the Paleo diet. But there is little

Going Paleo

Michelle Rockwell, MS, RD, CSSD, is a Sports and Wellness Dietitian based in Raleigh-Durham, N.C. She can be reached through the RK Team Nutrition Web site at: www.rkteamnutrition.com. Alexandra Black, MPH, RD, is the Health Promotion Manager at the International Health, Racquet & Sportsclub Association and provides sports nutrition consultation services to high school and collegiate athletes in Boston. Lindsey Mazanec, MS, RD, is a Weight Management Dietitian at the Children’s Medical Center of Dallas.

DANNY WILSON

By Michelle Rockwell, AlexAndRA BlAck, & lindsey MAzAnec

A lot of athletes are talking about the Paleolithic diet. What’s the best advice for those who want to take their diet back in time?

Athletes are often looking for the perfect nutrition plan. They want a diet that will enhance their athletic perfor-mance, support recovery,

keep them at a healthy weight, and prevent disease. Some say it is possible

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walnut, grapeseed, and coconut).Foods that are not part of the Paleo

diet include:• Grains (oats, wheat, and barley)• Starchy vegetables such as potatoes• Dairy (milk, yogurt, cheese, etc.)• Legumes and beans• High-fat meats (salami, bacon,

sausage, hot dogs, regular hamburger meat, and high-fat cuts of steak)

• Sugars• Processed foods and trans fats• Salty foods. The Paleo diet does not recommend

specific amounts of foods or portion sizes, but its meals are generally higher in protein than the typical American diet. It contains a greater percentage of calories from carbohydrates than is pre-scribed in popular low-carb diets, but less than the amount of carbohydrates commonly recommended by health and nutrition professionals.

While the Paleo diet has gained in popularity among the general popula-tion during the past few years, it has also caught the attention of many ath-letes in a variety of sports. Triathletes and other endurance athletes, weight

Journal of Medicine. He has also writ-ten several books on the topic, includ-ing The Paleo Diet and The Paleo Diet for Athletes (which he co-authored with endurance coach Joe Friel). Both books have experienced booming sales, par-ticularly in the last three years.

In his research, Cordain claims that the Paleo diet is how our bodies were genetically designed to eat. He says that natural foods are the only foods need-ed for basic body functioning. Dairy, grains, and unnatural, processed foods that didn’t come along until humans in-vented them carry more negative health risks than positive ones like saving time and ease of preparation.

In a nutshell, Paleo foods include:• Lean meats (especially grass-fed an-

imals) like chicken, turkey, pork, lean beef, and buffalo

• Fish and seafood• Fresh fruitsNon-starchy vegetables (broccoli, sal-

ad greens, bell peppers, carrots, and squash)

• Nuts (except peanuts) and seeds• Eggs• Plant- and nut-based oils (olive,

research to back its effectiveness, espe-cially for athletes in team sports, and it is very different from what most sports dietitians recommend to athletes today.

When an athlete tells you he or she wants to go Paleo, how should you re-spond? In this article, we describe the Paleo diet, its reported benefits, po-tential challenges and concerns, and how athletes may be able to adopt various Paleo principles that can work to their advantage.

PALEO EXPLAINED Attention from professional athletes and mainstream media outlets, along with plenty of Internet sites, blogs, and magazine articles has made Paleo eat-ing a familiar trend throughout the country. The recent widespread popu-larity of the diet can be attributed in large part to Loren Cordain, PhD, a professor and researcher from Colora-do State University who began publish-ing studies on the physiological effects of Paleolithic nutrition more than 30 years ago.

Cordain’s work was published as ear-ly as the mid-1970s in the New England

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NUTRITION

mixed with chopped meats like tur-key, fish, or chicken, and liquid meals. Common pre-exercise starches such as wheat toast or oatmeal are not recom-mended.

During exercise: Per hour of exercise, Cordain’s book says athletes should consume 60 grams of easy-to-digest higher glycemic index carbohydrates. Sports drinks are suggested to meet this goal.

After exercise: Within 30 minutes of exercise completion, carbohydrates are recommended to replenish muscle gly-cogen. Protein to repair muscles, flu-ids and electrolytes to rehydrate, and fruits and veggies to reduce acidity of body fluids are also necessary. Non- Paleo starches and sugars are allowed at this time. Ninety minutes after exer-cise completion, the athlete is instruct-ed to repeat this regimen. (The amount of total carbohydrate consumed is based on body weight and exercise du-ration.) Examples include a recovery drink containing protein and carbohy-drate and a banana, or a sports drink, slice of bread with turkey, tomatoes, and spinach, and melon.

vised to follow typical Paleo guide-lines for their day-to-day eating, but add necessary nutrients before, dur-ing, and after workouts. Cordain’s The Paleo Diet for Athletes recom-mends the following:

Before exercise: At least two hours before exercise, the book suggests that

athletes consume low glycemic index, low fiber carbohydrates and protein, plus fluids. Closer to the start of a workout, higher glycemic, more liquid carbohydrates are permitted.

Suggested pre-exercise foods in-clude eggs and fruit (but not apples, berries, dates, figs, grapes, pears, mangoes, or pineapples), applesauce mixed with protein powder, jarred baby food such as fruits or veggies

lifters, and other strength/power ath-letes are particularly interested.

For example, the Paleo diet has be-come synonymous with CrossFit train-ing, a strength and conditioning program described as “constantly varied, high-intensity, functional movement.” Ath-letes use a combination of basic exercise

equipment such as dumbbells, medicine balls, and plyometric boxes along with less common workout objects like ropes, chains, and tires to train in very rigor-ous sessions that typically last one hour. CrossFit focuses on returning to natural, functional movement training. This idea of a more naturally inspired workout coincides with the Paleo diet’s focus on natural, unprocessed foods.

Athletes on the Paleo diet are ad-

Some who begin a Paleo eating pattern remove carbohydrates, grains, and dairy from their diet but don’t

replace the nutrients they’ve been getting from these foods with other food substitutes. When an entire food group is

missing from an athlete’s diet, there is potential for problems.

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NUTRITION

PALEO POSITIVESThere are quite a few positives that can be attributed to following the Paleo diet. Because natural foods are the basis of the diet, it may be best for what it ex-cludes. Fewer additives, preservatives, and chemicals that can be harmful or problematic are consumed. “Whether you call it Paleo or some other flashy name, eating whole foods or ‘eating clean’ can have numerous benefits to athletes,” says Cheryl Zonkowski, MS, RD, CSSD, Performance Dietitian for Navy Special Warfare.

We also know that many Americans, including some athletes, overeat carbo-hydrates and fats. By limiting carbohy-drate options to exclusively fruits and vegetables—no refined flours or sug-ars—it is unlikely athletes will overload on carbs. And because in addition to trans fats, higher fat or heavily processed meats are avoided, the Paleo diet is rea-sonably low in saturated fat.

Rich consumption of unsaturated fats, coupled with a high fruit and veg-etable intake, can help athletes by re-ducing inflammation. Because Paleo carbohydrates are derived almost ex-clusively from fruits and non-starchy vegetables, fiber, vitamin, mineral, anti-oxidant, and phytonutrient consumption can be quite high. The diet also limits alcohol consumption to less than one serving of wine per day.

Another potential positive involves the notion that dietary acid/base bal-ance can greatly impact homeostasis and health. Cordain says that when high acid foods like cheese, grains, and lentils are consumed in excess, the body must buffer the acidic load with an al-kaline base. If there is not enough base present in the body, bone and muscle may be broken down in order to help the neutralization process. Because most fruits and vegetables have a high alkaline content and are a staple of the Paleo diet, it is thought that Paleo eat-ing can help maintain desired acidity levels better than the current American diet can.

We also know that many athletes en-counter iron deficiency, which is less common with the high meat consump-tion component of the Paleo diet. Some athletes may have concerns about in-creasing portions of meat in their diets, specifically beef since it is perceived as high fat or otherwise unhealthy. But ac-cording to Michael Roussell, PhD, au-thor of The 6 Pillars of Nutrition and

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cerns with following the Paleo diet. To start, some question the premise. Haven’t our bodies adapted physiologi-cally over time to the way we’ve been feeding them? It’s also important to point out that our health as a soci-ety declined recently—in the past 25 years—not 10,000 years ago when humans started eating gluten, grains, beans, dairy, and sugars. Cordain is certainly correct that the introduction of trans fats and high fructose corn syrup is to blame for some of our soci-ety’s current health problems, but there are several other problems to blame as well, including sedentary lifestyles and out-of-control portion sizes.

Another problem with going Paleo is that processed foods dietitians often rec-ommend, such as fortified whole grain cereals, are not allowed. Though we con-sider legumes, brown rice, and sweet po-tatoes high-quality carbohydrates, they are not part of the Paleo diet either. And all dairy products are disallowed because they are modernly produced foods.

“The emphasis on a pre-agricultur-al diet can encourage more consump-tion of nutrient-dense, unprocessed

lithic diet resulted in lower mean gly-cated hemoglobin values, diastolic blood pressure, and waist circumference, and higher HDL cholesterol levels among par-ticipants when compared to a standard diet for diabetes patients. Among healthy adults, a small metabolically controlled study found improvements in blood pres-sure, glucose tolerance, insulin sensitivity, and cholesterol profiles without weight loss over a 10-day period.

Finally, though there aren’t any pub-lished research studies supporting weight loss in athletes who follow the Paleo diet, there is evidence of weight control ben-efits among the general population. The high-protein, low-carbohydrate require-ments of the diet have demonstrated to be effective for fat loss in a number of studies. And a recent study appearing in Nutrition & Metabolism found that Paleo dieters not only felt more satisfied in terms of appetite, but also had lower levels of circulating leptin, a hormone that regulates appetite, food consump-tion, and body fat storage.

NEGATIVE EFFECTSOn the other hand, there are some con-

lead researcher of the BOLD (Beef in an Optimal Lean Diet) study, this is noth-ing to worry about.

“The latest evidence demonstrates that lean beef—including popular cuts like top sirloin steak, T-bone steak, and 95-percent lean ground beef—can be part of an overall heart healthy, nutrient-rich eating plan that can improve cholester-ol levels,” he says. “Many athletes can benefit from adding high-quality lean protein to their diet. On average, a three-ounce serving of lean beef provides 10 essential nutrients, including 25 grams of protein and only about 150 calories.”

Several research studies have shown that a Paleolithic diet can also help im-prove markers of health in both healthy people and those with chronic disease. One study comparing the Mediterra-nean diet (rich in grains, other plants, fruits, vegetables, nuts, oils, and fish, with minimal animal products) and Pa-leolithic diet in people with heart dis-ease and either glucose intolerance or type 2 diabetes showed that those fol-lowing the Paleo diet saw greater im-provements in blood sugar control.

Another study showed that a Paleo-

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foods and reduce consumption of foods with substantial added sugar and salt,” says Janet Rankin, PhD, President of the American College of Sports Med-icine. “However, the elimination of grains, dairy, and legumes can make it more difficult to consume appropriate amounts of nutrients such as calcium, carbohydrates, and dietary fiber, thus making it more challenging to consume a diet that is optimal for athletes.”

Some who begin a Paleo eating pat-tern remove carbohydrates, grains, and dairy from their diet but don’t replace the nutrients they’ve been getting from these foods with other food substitutes. When an entire food group—or close to it—is missing from an athlete’s diet, there is potential for problems.

“Any diet that overly restricts the in-take of one or more food groups runs a real risk of falling short on vital nu-trients,” says Enette Larson Meyer, PhD, RD, Chair of SCAN (Sports, Car-diovascular, and Wellness Nutrition). “Those who closely follow the Paleo diet and severely restrict or eliminate dairy products and grains may not be consuming sufficient amounts of cal-

cium, potassium, selected B vitamins, and fiber.”

A highly criticized aspect of the Pa-leo diet is its low carbohydrate content, which can have detrimental effects on exercise performance and recovery. Al-though followers are advised to take in non-Paleo carbohydrates (starches and sugars) before, during, and after exercise, they are supposed to avoid all sources of carbohydrates other than fruits and non-starchy vegetables in their general training diets. This may mean an inadequate supply of carbo-hydrates through fruits and vegetables, which could lead to depletion of glyco-gen stores and low energy levels.

Although it’s true that many Ameri-cans, and even many exercisers and ath-letes, over-consume carbohydrates, most sports dietitians agree that competitive athletes need between five and 10 grams of carbohydrate per kilogram of body weight per day, with endurance and ultra-endurance athletes sitting at the higher end of that recommendation.

This means that the average 140-pound female athlete would need be-tween 320 and 636 grams per day. To

eat the minimum amount using only Paleo-approved foods, she would need to consume the following fruits and vegetables throughout the day: two ba-nanas, one apple, three cups of brocco-li, one avocado, two cups of butternut squash, two cups of grapes, two cups of kale, a quarter-cup of raisins, two cups of cooked carrots, and two cups of zucchini and yellow squash. This isn’t easily achievable for most people on a daily basis.

Since dairy, a major source of cal-cium in the U.S., is eliminated when following the Paleo diet, an athlete may put themselves at risk for stress frac-tures. According to a review published in the March issue of the European Journal of Clinical Nutrition, high pro-tein diets do not lead to bone calcium loss, except in the absence of adequate calcium supply.

The acid load of a higher protein in-take without enough calcium can re-sult in calcium leached from the bone if not buffered by adequate intake of foods that contain potassium. In theo-ry, athletes on the Paleo diet would eat enough potassium-rich foods like ba-

Circle No. 122


NUTRITION

nanas, peaches, tomatoes, and greens that the lack of calcium intake would not be a problem, but it would need to be a daily focus so as not to put their body at risk.

In addition, according to Cordain, the hunter-gatherer societ-ies he references were moderately active throughout the day, and it has been proven that being active throughout the day helps with calcium retention. This is not the case for many Ameri-cans. Even athletes in training, while very active during work-outs and practice, may be sedentary at school, while studying, and on off-days, which can impact calcium retention.

Finally, the logistics of eating Paleo can be tough. US News & World Report ranked the Paleo diet second in its list of di-ets that are hard to follow. Though a lot of Paleo recipes are user-friendly because fewer ingredients are called for, they do require planning ahead, which can be difficult for a col-lege athlete who is constantly on the go. Athletes traveling for competition also face challenges with such a limited food rep-ertoire. And Paleo eating at a college training table or even in the dining hall can be challenging since pasta, rice, bagels and other bread products, dairy, and processed foods often make up a significant portion of the options.

Furthermore, some Paleo foods can be expensive, especially if an athlete wants to follow the diet so closely that they pur-chase only organic foods and grass-fed animal meats. A com-mon stumbling block with Paleo eating is to fall into the trap of skimping on lean meats due to cost and therefore eating a lot of higher-fat meats like bacon and lower-priced cuts of steak.

The Paleo diet is designed to be a lifestyle change that is fol-lowed permanently. Younger athletes especially may not stick with it on a long-term basis. Paleo recommends breakfasts such as poached salmon or grilled chicken, which would be a huge change for many athletes. Remember the jarred baby food suggestion? Not many athletes find the idea of eating baby food before a workout very appealing.

The psychological ramifications of such extreme eating is also concerning to many sports nutrition professionals. The strict nature of the diet, specifically omitting so many foods and food categories, can set athletes up for feelings of guilt any time they deviate from the diet plan. Guilt about “cheat-ing” can set up a cycle of restricting and binging that can lead to poor diet adherence and even disordered eating patterns. A more balanced approach to nutritional modification is almost always more sustainable and mentally healthy.

ATHLETE MODIFICATIONSIf an athlete is considering the Paleo diet, we suggest that they ask themselves the following questions before diving in. We also offer some suggestions on ways to modify the diet for ath-letes so that they are still fueling for optimum performance.

Why are you considering the Paleo diet? If it’s because you aspire to eat more natural, unprocessed foods, that’s great. Many athletes can benefit from that change. If it’s for a spe-cific weight modification, health, or performance goal, work with a sports dietitian to establish guidelines best for you.

How different is Paleo from your current way of eating? Subtle and gradual nutrition changes are often more sustainable than drastic diet overhauls. Write out a few days’ worth of meals you would eat on the Paleo diet and evaluate if they are realistic for you. It might be easier to implement any changes piecemeal and not just jump into Paleo-only eating full-time right away.

Will Paleo eating affect your training? If you periodize your Circle No. 123


NUTRITION

training, you have changing nutritional needs throughout a training cycle and during the season and off-season. There may be times when Paleo eating is more suitable and times when it is not. For example, carbohydrate needs are higher during more intense training. Sometimes athletes learn great things about their di-ets through trial and error, but be sure it’s an appropriate time for experimentation.

Will you get enough carbohydrates? It is important that you follow the Paleo ad-vice to emphasize carbohydrates before, during, and after every training session, workout, and competition. For some ath-letes, that may be enough carbohydrates, but for others it may not, which can set you up for early fatigue, soreness, and potential injury and/or illness. Be sure to include plenty of fresh fruits as they are a natural source of carbohydrates.

Will you get enough calcium? If you are unwilling to consume dairy, it is still possible to meet the recommended daily allowance (RDA) of 1,200 mil-ligrams of calcium, but it will be more difficult. Alternate food sources include almond milk, which contains 30 per-cent of the RDA per eight-ounce glass; spinach, which provides about 10 per-cent of the RDA per half cup; canned fish like sardines, which provide a little over 25 percent of the RDA per three-ounce serving; and salmon, which pro-vides about 15 percent of the RDA per three-ounce serving. If you cannot meet calcium needs through diet, you should take 1,200 to 1,500 milligrams of cal-cium citrate or carbonate per day.

Will you get enough vitamin D? Most dairy is fortified with vitamin D, so if you are not consuming dairy, this is a concern. Adequate vitamin D levels contribute to normal calcium metabo-lism and uptake and have been linked to numerous physical and mental ben-efits. Some athletes get enough vita-min D from exposure to sunlight while training outdoors, but for those who are indoors for long periods of time or cover up due to cold weather, some good sources of vitamin D include fatty fish, tuna, liver, and eggs. The RDA for vitamin D can be met by eating just three ounces of swordfish or salmon. A vitamin D supplement is also an option. Work with your healthcare provider to ensure your serum hydroxy vitamin D levels are at least 32 ng/L.

Many athletes who eat Paleo either follow the diet most of the time or pick and choose which aspects work

for them. One popular modification in-volves including some dairy. Or some athletes follow an 85/15 rule, in which about 15 percent of the time meals or snacks include “forbidden” items like dairy, peanut butter, hummus, oats/oatmeal, brown rice, sweet potatoes, alcohol, or craved sweets like dark chocolate.

Well-designed scientific research stud-ies showing athlete-specific benefits of the Paleo diet are lacking. However, an-ecdotal evidence, possible body com-position and health benefits, and the

popularity of the diet continue to pique athletes’ interest.

In the end, when an athlete is consid-ering any type of new nutrition plan, he or she is generally a captive audience prepared to make deliberate change. If an athlete comes to you for advice about the Paleo diet, listen to what they have to say and educate them about its potential positives and negatives. If they want to give it a try, help them figure out the best way to implement any aspects of the diet that will help them continue on a path to optimal performance. n

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Circle No. 125

LEADERSHIP

Working with your spouse can be tricky for many reasons. Athletic trainers Steve and Cara Ashby are figuring out how to make it a positive—on the job and at home.

W hen they first met in January 2005, Steve Ashby, MS, LAT, ATC, CSCS, Head Athletic Trainer at Mount Pleasant (N.C.) High School, thought Cara McAllister, LAT, ATC, was after his job. She wasn’t, and Steve’s negative thoughts turned to positive ones fairly quickly. A year after Cara was hired to teach math and work as an Assistant

Athletic Trainer in the Cabarrus County School District, where Mount Pleasant is located, she and Steve were married.

For over six years, the two have worked and lived together through long hours cov-ering Mount Pleasant’s teams and newlywed ups and downs. In January 2011, the birth of their first child, Emma, pushed them to re-evaluate their career goals and think about work-life balance.

We talked to Steve and Cara about their unique partnership and how they’ve con-tinued to thrive as co-workers who are husband and wife. They also reveal what they’ve learned from each other and their thoughts on the future of athletic trainers in the high school setting.

T&C: When did each of you start working at Mount Pleasant? Steve: In 2002, I came to MPHS as the Head Athletic Trainer and an unlicensed teacher in science for grades 9-12. Over the next three years, I completed my teacher

By R.J. AndeRson

R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at: [email protected].

Steve and Cara Ashby pose with their daughter Emma during a Mount

Pleasant (N.C.) High School track and field meet last year.

StephAnie Bey In It Together



LEADERSHIP

licensure in science and moved into the physical education de-partment, where I taught for four more years. As the economy worsened, my physical education position was eliminated and I was relocated to Central Cabarrus High School to coordinate the Choices Program, a version of in-school suspension. I spent a year and a half at Central Cabarrus, and then came back to MPHS in the same role. All along, I remained the Head Ath-letic Trainer at Mount Pleasant.

Cara: In December 2004, after finishing up at Elon University with a double major in mathematics and athletic training, I accepted a job teaching math at Mount Pleasant High School and being the Assistant Athletic Trainer at Northwest Cabar-rus High School. The next school year, which was fall 2005, I began working with Steve as the Assistant Athletic Trainer at Mount Pleasant.

How are your positions structured? Cara: All of the athletic trainers in our school district are also employed as full-time teachers, so the majority of our salaries come from the teaching pay. We receive a stipend for our ath-letic training services—similar to how a coach is paid. And Steve and I have at different times both taught sports medicine classes at Mount Pleasant.

How did you two meet? Cara: It’s actually a funny story. When I was hired, Steve thought I was being brought in to take his position. On my first day, I was in my math classroom and Steve stopped by. I thought he was there because of our backgrounds as athletic trainers and that he wanted to befriend me. Eventually he did do that, but initially, Steve was there to check out what he thought was his competition.

Steve: I was caught off guard when Cara was brought in. She was hired to teach in the school and be an athletic trainer, so I was very much on the defensive, thinking they were going to get rid of me. I found out later that my principal thought our county Director of Sports Medicine had filled me in on Cara being an assistant athletic trainer at another school. Mean-while, the Director of Sports Medicine thought the principal had filled me in. But in reality, neither had said anything to me at that point.

How did that first meeting go? Steve: I introduced myself and asked her how everything was going. As athletic trainers, we’re a small group, so when we run into each other we try to be cordial and talk shop a little. It wasn’t contentious, nor was it love at first sight for either of us.

When did you start dating? Steve: Our first date was an awards banquet at the school where Cara had done her student teaching. She asked if I wanted to go with her. That was two weeks after we met. At the banquet, I received the third degree from coaches, student-athletes, and parents! After that, we started hanging out more, mostly at school, and our relationship grew from there.

As co-workers, what was your initial approach to dating? Cara: I did have reservations at first. We weren’t working as athletic trainers at the same school at that point, so it wasn’t

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Circle No. 143

How do you communicate effectively with each other? Cara: For me, having strong communi-cation comes down to setting aside time to sit down and really listen. Sometimes that would happen on the sidelines—we were a captive audience for each other and it was a good place for us to talk.

Steve: Communication is the absolute key to making our relationship work, especially when issues or disagreements arise. I’m big on working through an issue right when it comes up. Cara, on the other hand, prefers to think things through on her own first. Over time, I’ve learned to back off a little on the talking, and she’s learned that once she’s ready and feels up to talking about something, we can come together and work things out.

How did you divide up athletic train-ing duties? Steve: We try to complement each other in our work setting. For example, Cara doesn’t like doing long-term rehabs, while I enjoy them. She likes work-ing football, while I don’t really want to stand around at practice every day. I love wrestling and she can’t stand it. I like soccer, she doesn’t. We differ on those preferences and it helps us in making decisions about coverage. If we have a soccer and a baseball game going on at the same time, we know who will be where without too much discussion.

Cara: I also handle the majority of the paperwork and filing because I can’t stand to see it pile up. Steve tells me I’m better at it. I don’t know if that’s true, but I do end up doing most of it.

What have you learned from each other? Steve: Cara is much more organized than I am. Being able to see the struc-ture she adheres to and learn how to do it has been great for me. Also, before Cara joined our department, I was more apt to shy away from conflict. Not that she goes out looking for controversy, but she’s not going to ignore it, which I might have done in my early years. Now I’m more likely to address it. I’ve learned from her that it’s better to nip something in the bud than wait for it to become a major problem.

Cara: Steve has taught me to be a better communicator. It’s something I’m work-ing on, and he’s constantly helping me

many athletes now. But we’ve always had a rule that if you think you need to be taped, you have to do rehab first.

Did you ever consider not working in the same athletic training setting? Cara: No. I love working with my hus-band. I like being able to say on a Tues-day morning, “I’ve got a lot of stuff to do at school and I’m going to need some extra time after classes end, so can you cover basketball practice?” If I wasn’t working with my husband, I don’t know if that would work as well.

What was it like working, living, and spending so much time together? Steve: Up until Emma was born, we worked as many events as possible to-gether. When we were first married, it was a joke among the coaches that our school had the best coverage in the state

because there were two athletic trainers at every game. Even if only one of us was on duty, we would both be at the game. Being together at work was bet-ter than being alone at home.

Have you ever tried to separate your personal and professional lives? Steve: No. We talk about what needs to be talked about wherever we may be. When I remember something I need to tell Cara, I do so immediately. It doesn’t matter where we are.

Cara: Until our daughter was born, din-ner conversations consisted of catching up on what we missed while covering different sports. We could have easily taken the time to talk about that after practice was over and been delayed an hour going home, but instead we choose to talk about it while we were making dinner and going about our evening at home.

For example, I can describe what I saw with an injured athlete and ask Steve if he has any ideas about their injury. Or I might have looked at an athlete with a back injury, and Steve knows that those are not my strength, so I’ll ask him to take a look at the athlete the next day. It’s nice to have a sounding board.

a big deal. But I thought there was some potential for it to backfire—both professionally and personally. So we kept it quiet and were good about be-ing discreet.

Steve: Once we found out Cara was go-ing to be the Assistant Athletic Train-er at Mount Pleasant the next fall, we both went to our athletic director and principal to disclose our relation-ship. They appreciated it and said it wouldn’t be a problem if we didn’t make it one. They were supportive and happy for us.

Was it ever awkward to date someone with whom you were also in a supervi-sory relationship? Cara: On paper, Steve is the Head Ath-letic Trainer and I’m the Assistant Ath-letic Trainer, but we’ve always taken a

team approach to the athletic training program. Steve does not treat me like he is my supervisor. He’s always been a colleague. We’re not afraid to point out when each of us could do something better—and I’ve never felt like he was my boss.

Have there been any disagreements along the way?Cara: A big one was at preseason foot-ball camp when we first started work-ing together. It was over the amount of taping Steve did with our football players. He went to school at Appala-chian State University, where any ath-lete could have their ankles taped daily. I attended Elon University, where our athletes were put in braces instead. It frustrated me that we were taping so many athletes who I felt wanted to be taped for the “cool factor.”

Steve: Both of us were somewhat stub-born about the right way to do it and we butted heads for a while. But once we both got over being bull-headed, we sat down and talked about how we didn’t want our professional disagree-ment to impact our personal relation-ship. Ultimately, you could probably say she won because we don’t tape as

“Before Cara joined our department, I was more apt to shy away from conflict. Not that she goes out looking for

controversy, but she’s not going to ignore it ... I’ve learned from her that it’s better to nip something in the bud.”

LEADERSHIP



improve. I remember having a conversa-tion with a j.v. football parent after their son sustained a concussion. Afterwards, Steve was able to kindly talk to me about how I could have done it better. He pointed out that during most of the con-versation, I talked to and looked at the athlete’s father and not the mother. He showed me what I could have done to be a more effective communicator.

Do you feel any pressure to model a healthy marriage in front of your students? Steve: I don’t know if there’s any pres-sure to do so, but we try to model a positive relationship and good citizen-ship within our school.

Cara: I wouldn’t call it pressure either. Do I feel like I need to do a good job of modeling a healthy relationship? Abso-lutely. Do I do it all the time? Probably not—I’m human after all. But for some of these athletes, they don’t get to see a healthy relationship at home. So if they can get a glimpse of that from Steve and me during their high school career, I consider that a privilege.

How do you see the athletic training profession in the high school setting evolving? Cara: We both believe that we are dino-saurs as teaching athletic trainers. The current curriculum programs are not calling for athletic trainers to be teach-ers in the schools so I think that’s going to go away. I see athletic training going more towards outreach provided by a physical therapy clinic or hospital.

There are plusses and minuses to both models for an athletic trainer. I happen to enjoy being in the classroom with my athletes because I get to know them and they get to see me throughout the day. They can come to school at 6:45 a.m. if they were injured at a game the night before. They don’t have to wait until school is over at 2:15. It also allows me to be better engaged with the athletes and coaches.

Your positions are slated to change be-ginning next year. How so?Steve: Our local hospital has picked up an athletic training position for each school in our county. That means their funds for athletic training will be combined with what the school has set aside to create a full-time athletic training position that has no teaching

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LEADERSHIP

T&C JULY/AUGUST 2012 TRAINING-CONDITIONING.COM

sport specific

42

W hen it comes to designing a strength and conditioning program for tennis athletes,

coaches are faced with several challenges. First, the tennis off-season is often very short or nonexistent since most players compete year-round in tournaments, making it difficult to implement a traditional block periodized program.

In addition, tennis practice facilities usually don’t have weightrooms. Courts are often far away from the rest of the athletic facilities on campus, including the strength training areas. And when the athletes travel to tournaments, there may be no workout space available at all.

Yet tennis players do need strength training work, most importantly to cor-rect muscular imbalances. Because they perform the same types of movements—forehand, backhand, and overhead—over and over again, the repetition often creates muscular imbalances and defi-ciencies.

Satoshi Ochi, MA, CSCS, RSCC, NSCA-CPT, CTPS, is Head Strength and Conditioning Coach for the United States Tennis Association Player Development program. He is also on the Advisory Board of the International Tennis Performance Association. He can be reached at: [email protected].

By SatoShi ochi

Tennis athletes often play year-round, which leaves little time for developing power in the weightroom. A set of simple exercises that can be completed almost anywhere is this strength coach’s answer.

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Circle No. 130


sport specific

44

An athlete who has shoulder issues or is not able to develop good shoul-der stabilization should not perform the dumbbell single-arm snatch. They should instead focus on the dumbbell diagonal pull since it is a rotation-al movement performed in multiple planes.

Dumbbell single-arm snatch: Start-ing from the “hang” position, hold a dumbbell in one hand between the legs, then use triple extension (the an-kles, knees, and hips) to pull the dumb-bell and catch it above the head.

Dumbbell diagonal pull: This ex-ercise is similar to the dumbbell sin-gle-arm snatch, but take the dumbbell across the body instead of straight up. The foot, knee, and hip on the same side of the dumbbell should be slightly internally rotated. Explosively pull the dumbbell to the shoulder with triple extension to the upright position.

These two exercises are great modi-fied Olympic lifts for tennis players. However, they require a great deal of technique. If an athlete has not mas-tered Olympic lifting techniques or is not able to receive proper instructions

greatly from high velocity/power exer-cises such as the Olympic lifts. While bumper plates and platforms used for Olympic lifting are often not readily available for tennis players, dumbbells

can be found at many tournament sites and hotel gyms. Athletes can also carry a dumbbell with them to the court for pre- and post-practice workouts.

I suggest using the dumbbell single-arm snatch and the dumbbell diagonal pull. Both exercises require glute muscle activation, which is one of the key ele-ments for power production and tennis performance. These exercises also force athletes to work their scapular muscles on the posterior side of the body, a place where tennis players often have weakness.

To address these obstacles and pro-mote top performance, the program I developed for tennis players is fairly simple and can be completed without a weightroom, even when a team is on

the road. The program is also designed to help players avoid fatigue, allowing them to be at their best for any up-coming matches. Yet it does improve their strength and helps ward off mus-cular imbalances, which makes them less prone to injury and more powerful on the court.

POWERLike athletes in almost every sport, tennis players need explosive power. With the finesse game giving way to the power game, players can benefit

In addition to strength imbalances, tennis players often develop range of motion imbalances—typically in

the shoulder. For example, a decrease in shoulder internal rotation range of motion and weak rotator cuff

and scapular stabilizers are common.

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sport specific

from a certified professional, the low to high pull is a simpler option to de-velop specific power.

Low to high pull: Secure a piece of band/tubing to the bottom of a pole (net posts or fences are always avail-able on tennis courts). Stand with feet slightly wider than shoulder width apart and hold the band/tubing with both hands. Start with a forehand or backhand loading position, pull the band/tubing explosively across the body to the forehand or backhand finish position. Athletes can also use a cable machine with adjustable arms instead of a band/tubing when it is available.

SHOULDERSIn addition to strength imbalances, tennis players often develop range of motion imbalances—typically in the shoulder. For example, a decrease in shoulder internal rotation range of mo-tion and weak rotator cuff and scapular stabilizers are common. To help reme-dy this, I have athletes use the shoul-der external rotation with retraction exercise, which works to strengthen the infraspinatus, teres minor (external rotators) rhomboids, and midtrapezius (scapular retractors). Only a band/tub-ing is needed.

Shoulder external rotation with scapular retraction: Hold a band/tubing in front of the body with both forearms in a supinated position and elbows at 90 degrees on the side of the body. Externally rotate the shoul-der and expand the band/tubing as far as possible, then use scapular re-traction to pull the band/tubing to the lower chest.

Because the rotator cuff is so im-portant for athletes who perform re-peated overhead movements, including serving the ball in tennis, rotator cuff exercises should be performed regu-larly by tennis players. A great one is the shoulder 90-90 plyo, which adds eccentric and concentric loading in a velocity-controlled environment. Since this exercise stimulates small muscles, it is important to control the move-ment and keep it low intensity. A one-pound (or less) medicine ball is usually plenty.

Shoulder 90-90 plyo: In this exer-cise, the athlete sets up in a staggered kneeling position, with the shoulder abducted to 90 degrees in the frontal plane while the elbow is flexed at 90

degrees. A coach or partner stands behind the athlete and throws a small medicine ball to them. The athlete catches the ball as their shoulder moves into internal rotation. As soon as the athlete has caught the ball and stopped their arm motion, they should reverse the movement and throw the ball behind them in order to concen-trically activate the external rotator.

BACKDue to constant use of their upper bodies to serve and hit the ball, tennis

players often develop muscular imbal-ances on the front and back sides of their upper bodies. Suspension scapu-lar pulls and rows are a great way to work on scapular stabilization. The straps needed for these exercises are easily portable and body weight can be used for resistance.

Suspension scapular pulls and rows: Set up a suspension device in a se-cure place, hold the handles, and lean back to the position where both arms are fully extended in a supine po-sition. First, pull the body forward

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sport specific

46

SAMPLE WORKOUTHere is an example of a workout designed for a high performance junior tennis player who has been training for about three years. This is a typical workout I would prescribe a player for maintenance during the season and would be per-formed between tournaments.

Before practice:Dynamic warmupLow to high pull 2 x 8Shoulder 90-90 plyo 2 x 10Jump rope (various patterns) Total of 500 foot contacts

After practice:General warmup before lifting sessionDumbbell single-arm snatch or dumbbell diagonal pull 3 x 6Walking lunge with twist 3 x 10Suspension scapular pull and row 2 x 10Monster walk or single-leg hip abduction 2 x 10Wall angel or shoulder external rotation with scapular retraction 2 x 12Bird dog 2 x 12Core and rotator cuff shoulder prehab work

developing lower body strength and quickness. They need strong leg mus-cles to support their upper body move-ments and extremely quick feet to move to the ball.

Lunges are a basic multi-joint low-er body exercise and are great for strengthening the core at the same time. Walking lunges with a twist incorpo-rate dynamic movement that mimics what occurs on the court. However, as with any dynamic exercise, an ath-lete must learn good stationary lunge (also known as a split squat) technique before progressing to walking lunges with a twisting motion. Lunges can be done without any equipment or ath-letes can add a dumbbell or medicine ball for more resistance.

The walking lunge and twist is also a good way to identify a muscular weakness or problems with balance, especially when resistance is added. The exercise challenges ankle, knee, and core stability and promotes ac-tivation of the glutes, which many tennis players favor on one side. The rotational movement can expose range of motion and balance bilaterally.

The lower back is another com-mon area of deficiency in tennis play-ers. It is important to strengthen the lower back muscles and balance them with other muscle groups to prevent injury and improve performance. The bird dog exercise is a good way to strengthen the lower back while working on core stability and acti-vating the glutes and upper back/scapular muscles. The exercise does not require any equipment or a large amount of space.

Bird dog: Start with hands and knees on the ground, maintaining a neutral lordotic curve. Extend one leg fully so the entire leg is parallel to the floor. At the same time, flex and extend the opposite side arm so that it is also parallel to the floor. Then go back to the starting position and perform the same movement on the other side.

LOWER BODYTennis athletes easily see the need to work on their shoulder and back strength. But they sometimes need to be convinced of the importance of

with scapular retraction (scapular pull), then flex the elbows and pull the body forward so the chest is at the same level as the handles.

In addition to working on scapular strength, it is important to improve range of motion of the scapula and up-per back. The wall angel exercise is a great way to accomplish both goals at the same time and does not require any equipment. Often, tennis athletes do not have the strength and flexibility to retract their scapulars while rotating and elevating them. The wall angel ex-ercise aims to fix that deficiency.

Wall angel: Position the entire back and buttocks against a wall. Start with arms in a referee’s “touchdown” signal pose, but with elbows bent at 90 degrees. The shoulders, elbows, and backs of hands should be against the wall while retracting the scapu-lars. Slowly move arms upward to a fully extended position, then back to the starting position by using scapu-lar retraction and depression. It is im-portant that shoulders, elbows, and hands remain in contact with the wall throughout the motion.


sport specific

Walking lunge with twist: Stand up straight, with both arms parallel to the floor and extended (if an athlete is using a dumbbell or medicine ball, have them hold it in front of their body with arms extended). Step forward and go down to the proper lunge position while rotating the upper body to the side of the front leg. Move the trailing leg forward and put the legs together to return the upper body to the beginning position. Repeat the same movement for the other leg, switching the direc-tion of rotation. For advanced athletes, this exercise can be done moving back-ward as well.

The hip region is another com-mon area of injury for tennis players due to the high impact loading and multi-directional movement demands of the sport. The monster walk exer-cise trains the hip and pelvic region muscles very effectively, yet it is easy to perform without a major piece of equipment. The exercise does not re-quire significant hip range of motion, but the movement is big enough to ef-fectively activate the gluteus medius and minimus, which are major stabi-lizers for the hip region.

Monster walk: Place elastic tub-ing around both ankles and stand in a quarter squat position, which iso-metrically activates the muscles in the gluteal region. While maintaining the width of the stance, walk forward a certain distance or number of steps and then walk backward to the start-ing position.

The single-leg hip abduction exercise is another that helps strengthen the hip and pelvic region, along with improv-ing muscular endurance. It is a closed kinetic chain exercise that focuses on co-contraction of the muscles. Since it is a single-leg exercise, it requires bal-ance and core stabilization especially when performed on a balance/proprio-ception platform.

Single-leg hip abduction: Place elas-tic tubing around the ankles and stand on one leg. Abduct the hip with leg extended as far as possible and then release back to the starting position with control. Standing on a balance/proprioception platform will chal-lenge an athlete’s stability and bal-ance.

The importance of agility and quick-ness on the tennis court cannot be un-derstated. One of the best and easiest exercises to perform is jumping rope.

Though a lot of people think of it more for conditioning than strengthening, jumping rope is a basic plyometric drill that is very effective in improv-ing strength and stability around the ankle joints. The low intensity impact helps with joint stability in the lower body and it also works as an injury prevention exercise for ankles, knees, and hips.

Jumping rope: Perform different jump rope patterns, such as single leg, alternate leg, lateral hopping (speed skating), and forward and backward

hops. These drills are also effective for improving coordination.

The name of the game for tennis players is maintenance during a usu-ally very busy year and these exercis-es work well. It doesn’t take a lot of equipment or space to perform any of them and they are also simple enough for players to perform on their own without a coach after they’ve mas-tered their technique. And once their performance improves after imple-menting a program like this one, it will speak for itself. n

Circle No. 138

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Special Section for coacheS: preventing heat illneSS

S ome of the hottest and most humid weeks of the year are around the corner. Combining the weather with tough preseason practices and the protective equipment worn by some athletes can be a recipe for disaster. A year doesn’t go by that we don’t

hear about athletes suffering from exertional heat illness (EHI)—some even die as a result of it.

The good news is that EHI is preventable and if it does oc-cur, treatable. If you have a certified athletic trainer present at practices, your athletes are in safe hands. But even though your athletic trainer will keep an eye on the conditions and monitor your athletes, it is helpful for you to know what will happen should one of your athletes begin suffering from heat illness. And sometimes, athletic trainers aren’t present so it’s up to you to keep your athletes as safe as possible. To do that, you need to be aware of the various types of EHI, as well as their signs and symptoms.

TYPES OF HEAT ILLNESSMany people believe that EHI must happen in a specific se-quence and that an athlete cannot have the most serious heat illness, heat stroke, without first experiencing cramps or heat exhaustion. This is generally false. While heat illnesses can occur on a continuum, they don’t always happen this way.

For example, an athlete can go immediately from function-ing normally to having heat stroke. This is why it is impor-

By Jessica Dysart Miles, Dr. earl cooper, & Dr. Michael Ferrara

As the fall preseason approaches, there is no better time to talk to your

school’s coaches about exertional heat illness. This special section is written specifically for coaches and can serve

as a handout to them.

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SAFEPRACTICES



If the athlete plans on returning to action after the cramp subsides, it is very important to make sure the af-fected muscles are stretched out fur-ther and that the athlete warms up again before hitting the field. For ath-letes who suffer from exertional heat cramps on a fairly regular basis, as long as they don’t have a history of hypertension, adding salt (sodium) to their diet may help prevent cramps in the future.

athlete at first, but it will help the cramp subside. The athlete should also replen-ish electrolytes lost due to sweating by rehydrating as soon as possible. A sports drink is most beneficial, but water is a good second choice. Finally, because a muscle cramp is a sort of spasm, ice mas-sage may also help the athlete recover. Other products have been purported to ease muscle spasms, such as pickle juice and mustard, but there is no research to support these claims.

tant to know about the different types of EHI.

Exertional heat cramps: One of the most common and well-known heat illnesses, exertional heat cramps strike fairly suddenly and cause the affect-ed muscles to become rigid. It is very painful for an athlete and usually leaves them unable to continue physi-cal activity.

There are many schools of thought as to what causes heat cramps, but the most likely is an electrolyte imbalance in the affected muscles. In a nutshell, electrolytes (sodium and potassium) help the body hold on to more of the fluid that has been consumed, which is very important when hot, humid weath-er causes athletes to sweat out large amounts of fluids. Water, which doesn’t have electrolytes, is not always enough to rehydrate athletes who are sweating heavily. Sports drinks are very helpful in these circumstances because they are fortified with electrolytes.

When you think an athlete is suffering from exertional heat cramps, the first thing to do is help them stretch the af-fected muscles. It may be painful for the

Jessica Dysart Miles, LAT, ATC, is a doctoral student at the University of Georgia and was previously an Athletic Trainer at the Children’s Hospital at Memorial University Medical Center and Homewood (Ala.) High School. She received an NATA Research & Education Foundation Award Scholarship in 2011, and can be reached at: [email protected].

Earl Cooper, EdD, ATC, CSCS, is the Associate Department Chair for Kinesiology and Clinical Coordinator for Athletic Training Education at UGA. He serves as the Co-Chair of the Southeast Athletic Trainers’ Association Educators Conference and received an NATA Distinguished Athletic Trainer Service Award in 2006. He can be reached at: [email protected].

Michael Ferrara, PhD, ATC, FNATA, is Associate Dean of Research and a Professor of Kinesiology at UGA. He is a member of the National Athletic Trainers’ Association (NATA) Research & Education Foundation Research Committee and is Past-President of the World Federation of Athletic Training and Therapy. Dr. Ferrara was inducted into the NATA Hall of Fame in 2009. He can be reached at: [email protected].

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• When sickling is caught early and treated right away, athletes usually re-cover faster than those with major heat cramping.

Heat syncope: The main symptoms of heat syncope are dizziness and sometimes fainting (syncope is anoth-er word for fainting). This condition occurs when there is pooling of the blood in the lower extremities (thighs, calves, etc.) as a result of overheat-ing and subsequent low blood pres-sure. When blood pools in the lower body, it is not making the rounds in the body’s circulation system, reducing the amount of blood, and thus oxygen, to the brain.

The body’s initial response to the lack of oxygen to the brain is to “faint” so the body lies down and is in a better position for blood flow. The dizziness results from the initial lack of oxygen and fainting occurs when the athlete doesn’t stop, or at least slow, their ac-tivity. Other symptoms associated with heat syncope are dehydration, fatigue, tunnel vision, pale or sweaty skin, de-creased pulse rate, and lightheaded-ness.

It’s important to note that not all heat cramps are the same. Sickle cell crisis can present as heat cramps and sickling is often confused with heat cramping. If an athlete is a habitual cramper, the athletic trainer or the athlete’s doctor may suggest that they be tested for sickle cell trait. For those athletes who are known to have sickle cell trait, there are important distinc-tions between exertional cramps and heat cramps due to sickling. Accord-ing to the NATA Concensus Statement on Sickle Cell Trait and the Athlete:

• Heat cramping often includes mus-cle twinges, but sickling does not.

• Heat cramps are much more pain-ful.

• Athletes suffering from heat cramps often begin to hobble, complaining of “locked up” muscles, while play-ers with sickling usually slump to the ground with weak muscles.

• Athletes with heat cramps often writhe and yell out in pain and their muscles are visibly contracted and rock hard. Athletes with sickling tend to lie still, not saying anything, and their muscles appear and feel normal.

If one of your athletes begins feel-ing dizzy or shows any other symp-toms of heat syncope, remove them from the hot environment, take off any protective equipment, and get them to rehydrate. Moving them to an air- conditioned building is best, but isn’t always an option, so the athlete should at least get to a shaded area to lie down and place a cool towel or sponge over their head and/or neck. Lying down and elevating the feet above the head encourages blood flow to return to the heart, allowing for an increased amount of oxygen to return to the brain. After symptoms have cleared, usually in about 10 minutes, the ath-lete can return to activity with cau-tion.

Heat exhaustion: Heat exhaustion occurs when the body is unable to cool itself in a normal way through sweat-ing. It usually results because of dehy-dration, but other factors—including illness, poor nutrition, and lack of ac-climatization—can also increase the risk of heat exhaustion.

Common signs and symptoms in-clude a slightly elevated core body

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There are two ways to measure environmental stress: The heat index (HI) and the wet bulb globe thermometer (WBGT). The general pop-ulation is most familiar with the HI because it is often printed in the newspaper or reported during the evening newscast weather seg-ment. However, the WBGT is a more accurate measuring tool when assessing whether prac-tices need to be altered.

The HI combines the effect of two variables on the body: ambient air temperature and humidity. It was designed to reflect the average person, who the HI assumes is approximately 5-foot-7, weighs 147 pounds, wears long pants and a short-sleeve shirt, is in the shade, and is walking at a pace of three miles per hour. Clearly, this is not even close to the average high school foot-ball player during a preseason practice.

The WBGT comprises three factors: ambient air temperature, humidity, and radiant heat. The additional measurement of radiant heat in the WBGT means that the effects of sur-rounding factors like playing surface (grass vs. synthetic turf) are taken into account.

Agencies including the American College of Sports Medicine, the U.S. Department of Defense, and the National Athletic Trainers’ Association have all published position state-ments regarding athletic participation in extreme environmental conditions, and they all agree that the WBGT is the best way to dictate practice protocols based on environ-mental conditions. If your school’s heat policy doesn’t call for WBGT over the HI, you should encourage that this change be made.

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signs include seizures, dehydration, weakness, hyperventilation, vomiting, and diarrhea.

While waiting for emergency servic-es to arrive, you must cool the athlete’s body immediately. The most efficient method is cold water immersion. If

cold water immersion is not available, a cold shower, cold towels, or cold sponges are the next best options. If the athlete is conscious and not vomit-ing, give them fluids to help rehydrate them. Heat stroke is the only injury where it is essential to treat the athlete first (cool the body through whatev-er means possible) and transport sec-ond (to the hospital). As with heat exhaustion, return to activity should be granted only by a physician.

you should assume they are suffer-ing from heat stroke and emergency services should be contacted imme-diately.

Heat stroke: The most serious EHI is heat stroke. This is a medical emer-gency, and if not treated promptly and properly, can re-sult in death. The key differences between heat ex-haustion and heat stroke are core body temperature and nervous sys-tem disruption. When heat stroke occurs, the body’s ability to cool itself has completely shut down.

If an athlete’s temperature is high-er than 104 degrees and they exhibit changes in behavior like drowsiness, irrational behavior, confusion, irrita-bility, emotional instability, hysteria, apathy, aggressiveness, delirium, dis-orientation, and/or loss of conscious-ness, heat stroke should be assumed and emergency services should be con-tacted immediately. Other warning

temperature of 100 to 103 degrees Fahrenheit, dehydration, dizziness, lightheadedness, syncope, headache, nausea, pale skin, persistent mus-cle cramps, profuse sweating, chills, clammy skin, weakness, and hyper-ventilation. Any combination of these symptoms is a red flag that an athlete is in, or close to, danger.

If you suspect an athlete is suffering from heat exhaustion, he or she must be removed from the hot/humid envi-ronment as quickly as possible and ef-forts must be made to rehydrate them and immediately cool their body. An ice bath or tub is the best way to quick-ly lower body temperature, however, ice bags, cold towels, and/or sponges placed in the groin, armpit, and neck regions will also help if a bath or tub is not available.

If the athlete begins to feel better, he or she should not be sent back out to practice, but referred to their physi-cian who may run further tests. Final clearance for return to activity after a heat exhaustion episode should al-ways be given by a physician. If the athlete’s condition does not improve,

What is an adequate amount of time for acclimatization to occur? ... The greatest effects of acclimatization occur within the first 10 to 14 days of exposure to the heat.

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National Athletic Trainers’ Association (NATA) suggest an acclimatization pe-riod at the beginning of the season. The NCAA and many state high school athletic associations have implemented rules that limit an athlete’s practice activity until they have had a chance to adapt to the conditions. The NATA recommends that this acclimatization

period span five days and specifically dictates practice length, number of ses-sions per day and the type of equip-ment that can be worn.

The key to acclimatization is allow-ing the body to gradually get used to the environment. This includes slow-ly increasing the intensity and length of workouts. For football players, this also means gradually increasing the amount of protective equipment worn.

For example, here in Georgia, new high school rules state that football players may not wear any protective equipment during the first five days of preseason practices, except for a helmet and mouthguard. Once play-ers have completed five days of single-session practices that last no more than two hours each, two-a-days are per-

PREVENTION TIPSAs sports medicine researchers learn more about the different types of heat illnesses and what causes them, we are also learning more about preventative methods. Though we know coaches cannot control the heat or humidity, you have quite a few options for han-dling it.

Acclimatization: Acclimatization is the natural process the body undergoes to get used to a stressful environment. Specifically, decreases in heart rate, core body temperature, and electrolyte losses through sweat and urine will ul-timately allow an athlete to continue with physical activity in stressful en-vironmental conditions. In the case of the summer months, this means heat and humidity.

What is an adequate amount of time for acclimatization to occur? This de-pends on a wide variety of factors, but research has found that, generally speaking, the greatest effects of accli-matization occur within the first 10 to 14 days of exposure to the heat. Small-er changes continue for up to a month.

For football players, the NCAA and

RESOURCESDownloadable urine chart: http://www-nehc.med.navy.mil/downloads/healthyliv/nutrition/urinekleurenkaart.pdf

NATA Position Statement on Fluid Replacement for Athletes: http://www.nata.org/sites/default/files/FluidReplacementsForAthletes.pdf

NATA Consensus Statement on Sickle Cell Trait and the Athlete http://www.nata.org/sites/default/files/SickleCellTraitAndTheAthlete.pdf

For past Training & Conditioning articles on heat illness: Search “heat illness” on our Web site at: www.Training-Conditioning.com

It is imperative that athletes are well hydrated throughout the day, and that they continue to hydrate throughout prac-tices and games. Changes in the body’s response, and con-sequent performance decreases, can occur with as little as

a one- to two-percent decrease in body weight fluid loss.

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Dumbbells

The days of weight rooms filled with racks of dumbbells that are identical except for

size differences may be a thing of the past. Today, colleges and high schools have the ability to maximize space and minimize costs using adjustable dumbbells. And traditional dumbbells now come with customization. All of these developments have led to dumbbells that can serve the best interests of your program, whether that’s saving space and money, or helping to build school spirit. Clearly, the future is now in the dumbbell industry.

One of the biggest priorities schools have is the ability to save space in the weightroom by using adjustable dumbbells. “What schools really want is a durable product that allows them to get the most bang out of square footage as possible,” says Scott Schroeder, Sales and Marketing Director for Samson Weight Training Equipment. “Our adjustable dumbbells provide the ability to have all your weights in a more compact

area. And because they come on an movable rack, you’re not confined to one area. Finally, while some people shy away from adjustable dumbbells due to durability concerns, the all-steel construction of ours makes them durable.”

Samson’s adjustable dumbbell has 15-pound handles and enough individual weight plates to adjust the total weight from 17.5 to 90 pounds. “We also wanted to ensure that the plates stayed tight together,” Schroeder says. “That’s why we have a groove system for the plates to go in, as well as a pin to go through the plates and hold them together. It makes it feel like one solid dumbbell.”

Another company offering a space-saving adjustable dumbbell is PowerBlock. The company offers a series of adjustable dumbbells for commercial use in a variety of weight ranges. The lightest is 2.5 to 20 pounds, while the heaviest starts at 12.5 and increases all the way to 175 pounds. The heaviest set can

replace 22 sets of dumbbells, or over 4,000 pounds of free weights.

“Our marketing credo is that PowerBlock saves time, space, and money,” says Jay Vollmer, PowerBlock’s Marketing Director. “We understand that schools, especially high schools, have budget concerns, and by using PowerBlock instead of traditional dumbbells, they can save enough money to but another elliptical machine or treadmill, which is going to come in handy.”

PowerBlock’s dumbbells use a color-coded nesting system, where the lighter weight plates fit inside the heavier ones. A selector pin inserted into the weight stack allows the user to choose the various weights. The nesting system allows the dumbbells to have a compact shape, which comes with advantages, according to Vollmer. “The compactness allows the dumbbell to be closer to your body so your shoulder, elbow, and wrist can be in line,” he says. “This gives you better

The Evolution of Dumbbells by Patrick Bohn

Customization and product enhancements have taken dummbells to a whole new level

TRAINING-CONDITIONING.COM T&CJuly/AuGusT2012 57

Dumbbells

Circle No. 147

control as you go through your exercise.”

Beyond saving space, having the ability to customize dumbbells is becoming more and more appealing to schools as well. “Customization is huge,” says Schroeder. “A weight room is a recruiting tool, and when you have dumbbells that have something specific to your school on them, that gets kids excited.”

Samson offers a customizable product in its welded, compressed dumbbell that contains a colored back plate. The end plate can be customized with a hollowed-out team name, which creates the

appearance of team-colored text on the end.

Perform Better is also taking customization and putting it on their dumbbells. Their urethane dumbbells—which come in various sets, with the lightest being five to 50 pounds and the heaviest being 80 to 100 pounds—can have custom logos laser-engraved by customer request. Because they are urethane, not only will they last, they won’t damage floors or equipment if a student-athlete gets careless with one of them. Another big trend in dumbbells is durability and comfort, especially in the handles. Perform Better’s

dumbbells come with chrome-finished handles that don’t flake or peel.

Power Systems’ Apple Vinyl dumbbells, which range in weight from one to 15 pounds, also took into account the handle, which has been ergonomically designed to ensure that athletes will remain comfortable as the progress through their workout. In addition to the handle, small indentations at the top and bottom of the dumbbells prevent them from rolling away on a weightroom floor.

n n n


Copyright © 2011 MISSION PHARMACAL COMPANY, All rights reserved. San Antonio, TX 78230 1355 PP-11403

Available through Athletic Training Distributors

missionpharmacal.com

“Maintain Performance until the Final Whistle!”

Dumbbells

Circle No. 148 Circle No. 149

RevolutionaRy new PRoductFinally there is a heavy duty, adjustable dumbbell (DB) that doesn’t break the bank. Introducing this new dumbbell from Samson Equipment—a unique design featuring two handles (each weighing 15

pounds) and all the 10-, five- and 2.5-pound plates you need to adjust each DB up to 90 pounds. Each plate slides on effortlessly, then is pinned in place with solid-steel rods. Each handle is open, just like any other DB, so full wrist range of motion is possible. A custom table operates on lock-in-place casters, the top “staging area” is coated with heavy-duty urethane, and the front of each table can be fully customized with your graphics. Samson Weight Training Equipment • 800-472-6766 www.samsonequipment.com Circle No. 557

duRable dumbbells Perform Better’s PB Extreme Urethane Dumbbells are the most durable dumbbells available and are built to last a lifetime. Each one has a solid-steel design with a high-end finish, as well as a 32-millimeter handle that will not flake or peel. The urethane is odor-free and will protect floors and other equipment. Custom logos can be laser engraved into each one to give your dumbbells a world-class look. These PB Extreme Urethane Dumbbells are only available through Perform Better. Request your free copy of Perform Better’s catalog by contacting the company.Perform Better • 800-556-7464 www.performbetter.com Circle No. 572

unique designDumbbells come in many shapes and sizes, but the Apple Vinyl Dumbbells by Power Systems are unique in both design and function. Available in 12 different weights, from one to 15 pounds, the vinyl-encased cast iron dumb-bells stay put thanks to the apple shape. Top and bottom indentations, plus ergonomic handles, make them versatile and comfortable for the user. The price starts at $2.35 for the lightest weight, and $19 for the heaviest dumbbell.Power Systems, Inc. • 800-321-6975www.powersystems.com Circle No. 574

PowerBlock®PowerBlock®

800·446·5215 Call or click for free brochure powerblock.com

Commercial Dumbbells

Replace up to22 pairs ofdumbbells in the space of 1

10-50, 5-9012.5-125 or12.5-175 lbsper hand

sPace-saveRPowerBlock® Commercial Dumbbells have the ability to replace up to 22 pairs of dumbbells in the space of one. The dumbbells and stand require just 19” x 21” of floor space. Sizes are avail-able to meet any lifter’s needs: 2.5-20,

4-32, 10-50, 5-90, 12.5-125, and 12.5-175 pounds per hand. PowerBlocks are perfect for workstation set-ups as you can fit a set and stand at each power rack. The gallery on the company’s commercial Web site shows some facility set-up ideas. PowerBlock • 800-446-5215www.powerblock.com Circle No. 577


Ankle & Foot Care

KicK Plantar FasciitisThe STRETCH-EZ™ is a unique stretching aide that assists in the treatment of plantar fasciitis, heel spurs, and calf, thigh, hip, or low back strains and injuries. Its cradle-

like design allows for comfortable stretching of the toes, foot, heel, Achilles tendon, hamstring, quadriceps, calf, and thigh while alleviating stress on the heel. Great for individuals with limited flexibility or range of motion. Made in the USA. OPTP • 800-367-7393www.optp.com Circle No. 559

comPlete anKle ProtectionThe Stromgren Athletics model 329 brace offers complete heel-lock ankle protec-tion without tape, yet it has outstanding compression and moisture-management features. A Spandex sock applies com-fortable and even compression to the

entire foot complex, yet stays cool and dry because of the moisture-wicking properties of the fabric. Permanently attached heel-lock straps help control severe eversion and inversion of the ankle complex. This support fits both the left and right foot and is available in black or white. Stromgren Athletics • 800-527-1988www.stromgren.com Circle No. 561

no ice needed ThermaZone™ is a powerful, compact, thermo-electric pain-relieving device providing heating and cooling therapy without the use of ice. Features include a broad temperature range (38-125 degrees

Fahrenheit), five timer options, and the exclusive Motion Advantage relief pads that deliver a constant temperature for as long as you need it. Maintenance free, ThermaZone allows trainers complete control of treatment duration and temperatures for maximum results.Innovative Medical Equipment, LLC • 877-646-1222www.therma-zone.com Circle No. 562

Game-chanGinG imProvementsA major re-engineering of the 610 Arizona Ankle Brace design emphasizes quality points of the original brace while stepping up durability, function, and performance with some “game-changing” improvements. The addition of a new breathable mesh/foam tongue provides improved comfort and

durability. The stretchable Achilles accommodation panel allows for a more comfortable fit, and the bottom seam design replaces the Achilles seam, reducing irritation points to provide a more comfortable fit. This product is lightweight, low profile, and machine washable.PRO Orthopedic Devices, Inc. • 800-523-5611www.proorthopedic.com Circle No. 517

Best oF Both WorldsFor athletes looking for the best of both worlds, the Excel lace-up brace provides the comfort and mobility of a lace-up with the support and security of a tape job. With its circumferential strap that helps stabilize the brace and lacing system that tightens all the way around, Excel provides a conforming and comfortable fit. Excel is also lined with neoprene for maximum comfort and fit with nylon eyelets to reduce pressure points.Active Ankle Systems, Inc. • 800-800-2896www.activeankle.com Circle No. 505

stay cool & comFortaBleThe smartest athletes think ahead. They consider tomorrow’s training, the next com-petition, and how they’ll feel the morning after a killer workout. McDavid’s Targeted Compression Technology increases blood circulation and aids in a more complete re-covery. The anatomical 3D design and ultra airflow system of these compression socks keep your wheels cool and com-fortable while recovering in McDavid style. Slip on during post-game travel or while you snooze and dream of glory.McDavid • 800-237-8254www.mcdavidusa.com Circle No. 515

maximum suPPortThe Superfeet® Green Premium Insole helps maximize the fit, comfort, and per-formance of your shoes. Use this product to add maximum support, shock absorp-tion, and stability to your athletic, in-dustrial, or everyday footwear. Superfeet Green’s extra deep heel cup cradles your heel’s fat pad for maximum natural shock absorption. The biomechanically correct arch shape supports and aligns the foot, helping to prevent heel pain, plantar fasciitis, and other common foot problems. Superfeet Worldwide • 800-634-6618www.Superfeet.com Circle No. 516

stay in the GameThe all-new DonJoy® Stabilizing PRO ankle brace is a low-profile, versatile brace designed for tough players who expect the best in ankle protection. It is made of rugged materials and built to meet the needs of the most demanding athletes. Strap on the DonJoy Stabilizing PRO and know that your chances of ankle injury have been reduced by 61 percent. DJO Global offers a comprehensive portfolio of ankle braces including its Procare® and Aircast® brands.DJO Global • 800-793-6065www.djoglobal.com Circle No. 511


Ankle & Foot Care

TargeTed CompressionThe Arch Pro-Tec™ Arch Supports provide targeted compression, alleviating conditions of plantar fasciitis and heel pain. They support the plantar fascia by wrapping around the foot and providing upward compression to the arch region. The Arch Supports are extremely comfortable within the shoe and allow users to control the amount of support they deem necessary. Each includes a medial pad for additional support to the inside arch, helping prevent excessive pronation.Pro-Tec Athletics • 800-779-3372www.injurybegone.com Circle No. 514

sTable anklesThe ASO® ankle stabilizer now has the bottom shoelace attached to the tongue. This keeps the shoelace centered even after multiple applications. In addition, by attaching the shoelace, it will never become separated from the ASO when washed. Finally, it reduces the possibility that someone could improperly apply the ASO

by putting the tongue under their foot. The ASO fits either the left or right ankle.Medical Specialties, Inc. • 800-582-4040 www.medspec.com Circle No. 507

maximum proTeCTion for aThleTesThe Volt is maximum protection for the maximum athlete. Engineered for performance, the Volt features a carbon fiber-reinforced plate, a molded-bearing hinge design to provide a smoother range of motion, strengthening ribs for a thinner profile that

fits better in your shoe, fabric-backed EVA foam pads for durability and comfort, and a single webbing strap with dual fastening option for a customized fit.Active Ankle Systems, Inc. • 800-800-2896 www.activeankle.com Circle No. 510

Your researCh ends hereMcDavid 195™ Ultralight Laced Ankle Brace makes ankle injuries three times less likely. Ankle injuries are a pain—they are all too frequent and difficult to come back from. A major university study, involving more than 1,400 high school basketball players, proved that those wearing the McDavid 195 brace were three times less likely to experience

ankles injuries VS. those who didn’t wear the brace. The McDavid 195 simulates a perfectly executed athletic tape wrap. Unlike a taping, the fully adjustable figure-6 straps can be tightened quickly and easily without shoe removal. McDavid • 800-237-8254www.mcdavidusa.com Circle No. 509

unresTriCTed movemenTThe Cramer ESS Ankle Compression Sleeve’s patented articulated ankle joint allows for unrestricted movement while providing mild compression and support to the joint. Compression provides a performance-enhancement benefit as well as mild muscular support. The unique knitted design allows for lightweight fit and exceptional stretch and comfort.Cramer Products, Inc. • 800-345-2231 www.cramersportsmed.com Circle No. 503

preCision iCingIcy Feet™ is the easy-to-use, no-mess way to apply an even, precise icing to the soles of the feet. The patent-pending orthotic cold pack features an engineered insole shape with a recessed heel cup and an elevated arch to allow for a comfort-able fit while providing constant contact at the point where relief is most needed. Icy Feet is the perfect solution for painful feet, arches, and tendons as a result of foot ail-ments such as plantar fasciitis, heel spurs, and inflamma-tion following work or exercise.Pressure Positive Company • 800-603-5107www.pressurepositive.com Circle No. 555

low CosT rehabiliTaTion oThe ROCK™ Ankle Exercise Board is an OPTP exclusive. It provides low cost active and reactive rehabilitation for

the lower kinetic chain. The flatted sphere base creates a smooth transition from one movement to the next. Using the ROCK improves proprioception and balance, increases range-of-motion, strengthens the lower kinetic chain, and is appropriate for use in therapy as well as active training. The board supports up to 242 pounds.OPTP • 800-367-7393www.optp.com Circle No. 560

ensures proper plaCemenT Inner Lok 8® features an inter-nal figure-eight strapping system that is easy to put on and ensures proper placement so the ankle is in a protected position. The full top strap locks the figure-eight straps in position. The new quick-release strap feature makes brace removal quick and easy. It in-cludes exclusive features such as full elastic back, seamless arch, breathable tongue, and an industry leading 12-month warranty.Swede-O, Inc. • 800-525-9339www.swedeo.com Circle No. 582


SockS DeSigneD With You in MinDMade in the USA, Ever-Safe socks were designed with increased cushion and support. Designed using polyester with antimicrobial and fluid-resistant technol-ogies, the Ever-Safe sock will control odor, bacteria, and moisture. Whether you are on your feet or sitting, working out or spending time with your family, the Ever-Safe sock will continue to work for you.Ever-Safe, LLC • 877-721-5227www.ever-safe-products.com Circle No. 512

ProMoteS healing Cho-Pat’s new VE Ankle Compression Sleeve combines warmth, compression, and support with its unique closure. The result is an easier-to-use sleeve that helps reduce ankle pain and discomfort and promotes healing. The sleeve features a three-dimensional knitting that offers an even contoured fit, two padded inserts that help stabilize and give more support, promotes circulation, and generates warmth to enhance healing, and a Velcro® front closure for ease of use. This product is latex and neoprene-free, available in sizes, and USA-made. Cho-Pat • 800-221-1601www.cho-pat.com Circle No. 513

Ankle & Foot Care

ultiMate Skin ProtectionThe advanced liquid technology in Pro-Tec Athletics’ LiquiCell® Blister Bands protects skin from rubbing and friction, protecting against blisters, hot spots, abrasions, and bunions. LiquiCell® is a blister, created so you don’t have to go through the pain of having your body make one. The liquid in a LiquiCell® bandage circulates and moves in all directions so your skin doesn’t. With easy-to-use and completely safe peel and stick application, LiquiCell® Blister Bands provide the ultimate skin protection. Pro-Tec Athletics • 800-779-3372www.injurybegone.com Circle No. 502

SuPPortive Bracing SYSteMStarting with the popular and very effective 610 Arizona Ankle Brace, PRO has taken ankle support to a new level. By combining the ankle brace with a non-elastic strapping system that anchors on the calf, PRO has created a very supportive inversion resistant bracing system: the 611 Ankle Anchor. Ideal for chronic ankle conditions and high-ankle

sprains, the Ankle Anchor System is lightweight and machine washable. For more information, please contact PRO.PRO Orthopedic Devices, Inc. • 800-523-5611www.proorthopedic.com Circle No. 500

evolutionarY SteP ForWarDThe ASO EVO® ankle stabilizer is an evolutionary step

forward in ankle bracing technology with its unique stirrup strap, stabilizing straps, and dynamic cuff. This new design enables the ASO EVO to comfortably provide exceptional ankle support and stability in the treatment of syndesmotic (high) or inversion ankle sprains and to reduce the severity and frequency of future ankle injuries. The ASO EVO fits either the left or right ankle.

Medical Specialties, Inc. • 800-582-4040 www.medspec.com Circle No. 501

the one You neeDDesigned to be extremely light and low-profile, The One® ankle brace is comfortable to wear in shoes or cleats during competition. Offering all the benefits of taping, but with the flexibility of a soft strap brace, The One protects against inversion and eversion ankle sprains. Anti-slip criss-crossing side straps can be adjusted at any time to help prevent slippage and ensure a tight,

comfortable fit. Side-pulling stirrup straps imitate the effects of taping while a cushioned tongue keeps the brace comfortable. Neoprene and latex free, The One comes in black and white. Available in sizes XS to XXXL.Mueller Sports Medicine • 608-643-8530www.muellersportsmed.com Circle No. 573

FitS coMFortaBlY Multi-Sport™ is a low-profile strap style brace that fits comfortably in most shoes. It utilizes Swede-O’s high quality materials and construction at an economical price. The figure-eight straps simulate a profes-sional taping procedure to help prevent an-kle injuries. The full top strap secures the figure-eight straps in position for a more

secure fit. The brace includes many of Swede-O’s exclusive features plus its industry leading 12-month warranty.Swede-O, Inc. • 800-525-9339www.swedeo.com Circle No. 583

inSertS For anYoneSpenco introduces the New Polysorb® ProForm Ultra-Thin inserts. Perfect for walkers, runners, or anyone seeking targeted shock absorption without sacrificing toe room.The new ultra-thin design features the Polysorb® features you’ve come to expect from Spenco in a lighter contoured ultra-thin design. The ProForm is the perfect solution for the athlete who wears cleats with removable insoles.Spenco Medical Corporation 800-877-3626www.spenco.com Circle No. 585


Heat Stress Prevention

SupportS MuScle rebuildingG Series Protein Recovery Beverage is a protein and carbohydrate beverage formulated with the consistency of a thirst quencher. It has an effective amount of protein that contains essential amino acids needed to help support muscle rebuilding after training or competition. G Series Recover should be consumed within about 60 minutes

after exercise for maximum muscle benefit.Gatorade • 800-884-2867www.gatorade.com Circle No. 520

beat the heatHeat Guard® can be your first line of defense in the prevention of heat-induced fatigue and performance loss. In addition to sodium and chloride, Heat Guard contains potassium, and the unique wax tablet provides slow release—up to five hours—of the active ingredients to prevent

“salt sickness” and provide a continuous, gradual flow of vital electrolytes throughout a workout or competition. Heat Guard is convenient, easy to use, and cost-effective.Mission Pharmacal Co. • 210-696-8400www.missionpharmacal.com Circle No. 524

When accuracy iS a MuSt“Oral, axillary, aural, temporal, and field forehead temperatures were significantly different from rectal temperature and, therefore, are considered invalid for assessing hyperthermia in individuals exercising outdoors in the heat,” wrote Doug Casa in the Journal of Athletic Training in 2007. The CorTemp core body temperature pill reveals vital information necessary for the prevention and treatment of heat-related illness on the field. It has been used in sports for years and is FDA-cleared. CorTemp®, HQ, Inc. • 941-723-4197www.hqinc.net Circle No. 525

Keep your athleteS SafeKeep athletes safe from heat illness with the rugged, accurate, and affordable Kestrel 4400 Heat Stress Tracker. With its crucial WBGT (wet bulb globe temperature) measurement, the waterless Kestrel 4400 aids athletic trainers in the prevention of heat stress when heat, humidity, and the sun create unsafe playing conditions. Waterproof and extremely durable, this product also includes in-depth data storage, charting, and wireless Bluetooth data transfer. The Kestrel 4400 comes with a five-year warranty and is made in the USA.Kestrel® Weather Instruments by NK • 800-784-4221www.nkhome.com Circle No. 523

all-in-onePowerFlo Portable Misting Accessories provide a unique, all-in-one system that requires no additional water or power hook-ups. PowerMisters run off your chilled water for more effective temperature drop and are collapsible yet sturdy with minimal maintenance and upkeep.

Cramer Products, Inc. • 800-345-2231www.cramersportsmed.com Circle No. 518

durable & ruggedThe Hydration Station brand of por-table drinking fountains is the most durable and rugged brand on the mar-

ket. Constructed with welded aluminum carts with galvanized industrial casters and no-flat foam tires, the Hydration Station is meant to last for years to come. Now with the new bend water valve. No valve handles and no moving parts to break or lose. Make the Hydration Station your choice.WissTech Enterprises • 281-277-7238www.wisstechenterprises.com Circle No. 519

Significant reductionSCool Draft’s portable misting fans will significantly reduce unsafe playing or practice conditions due to heat by reducing ambient air tem-peratures as much as 35 degrees, thus reducing heat-related injuries. The 360 series of misting fans are self-contained, completely U.S. made, and provide a convenient and safe way to transport the fans. All of this without the high price tag associated with high-end misting fans.Cool Draft Scientific, LLC • 877-676-1140www.cooldraft.com Circle No. 521

all-in-one SolutionThe DataTherm® II Continuous Tempera-ture Monitor Kit is an all-in-one solution for assessing and monitoring core body temperature. Its compact size permits use at the incident and during transport. The flexible, disposable probes allow for rectal, axillary, and esophageal application. Now avail-able with a two-meter probe, this provides the benefit of continuous temperature assessment during cold-water im-mersions. Software is also included for patient temperature trending and assessment.RG Medical Diagnostics • 888-596-9498www.rgmd.com Circle No. 556

SuStained hydration CeraSport and CeraSport EX1 rice-based hydration and performance drinks, developed along with doctors at major medical centers, feature a patented blend of brown rice and essential electrolytes, including citrate to counteract acidosis. CeraSport is fat-free and

certified gluten-free. It provides energy for performance and quick yet sustained hydration which helps prevent heat stress. Available in powder, concentrate, and ready-to-drink in several flavors, CeraSport can be delivered to your school, office or home. CeraSport 866-237-2770 www.cerasport.com Circle No. 584


Aquatic Therapy

Constant Cooling Featuring innovative engineering in water hose-powered drink-

ing fountain chillers, this product has a dual manifold system constructed to hold five times the competitor’s water volume completely under ice at all times. The high volume manifold leads to a horizontal concentric copper coil to utilize the constant cooling power of ice. The internal manifold keeps water constantly chilled. Now with the new bend water valve.WissTech Enterprises • 281-277-7238www.wisstechenterprises.com Circle No. 522

the latest in eleCtrolyte replenishment

HEAT Sport Sciences, Inc., provides indi-vidual athlete sweat testing

and customized electrolyte replenish-ment, as used by the Philadelphia Eagles and Philadelphia Flyers. Elec-trolyte loss can vary greatly between athletes, so don’t gamble with elec-trolyte replenishment. Sweat testing is the answer and can be done at your location. You can do it yourself or the company can do it for you. The test results assign specific concentrations of the company’s electrolyte drink mix.HEAT Sport Sciences, Inc. • 609-468-5746www.levelen.com Circle No. 563

stand the test of timeWaterboy units are portable, practical, hy-

gienic, and cost-effective. Built tough, these systems are designed to stand the test of time and provide the best service. From Chillers, Power Models, Inline, Misting Systems, now the 2ndGeneration Models, Waterboy offers a wide selection of the finest portable drinking systems on the market today.Waterboy Sports, Inc. • 888-442-6269 www.waterboysports.com Circle No. 564

go a long WayThe StrechCordz® Long Belt Slider is the company’s best-selling in-water resistance product. For resisted swim out and speed-assisted swim back exercises, it can increase acceleration, strengthen stroke finishes, and improve times. The Long Belt Slider features a two-inch (five centimeter) belt that fits up to a 44-inch (1.1 meter) waist. It’s padded for comfort and connected to 20 feet (six meters) of latex safety corded tubing. In fact, the Safety Cord runs the entire length of the tube for additional security. For more on StrechCordz resistance tools—designed to meet the extreme demands of high-level athletic training—contact the company today.NZ Manufacturing • 800-866-6621www.strechcordz.com Circle No. 528

superior hot & Cold retentionBuilt to last and easy to maintain, SwimEx plunge tanks are made from superior fiberglass composite. The proven design formula sandwiches a balsa wood core between layers of fiberglass, resin, and gelcoat for superior heat and cold retention and unmatched beauty. Standard plunge tanks are white with waterline color tiles to match your team colors. Sectional designs and custom appearance options are also available.SwimEx, Inc. • 800-877-7946www.swimex.com Circle No. 529

Heat Stress Prevention

2012: an Olympic

year!

liFe iS SHOrT. PLAY HARD.TurfCordz® resistance tools – with Safety Cord Tubing – meet the extreme demands of high-level athletic training. Used by pro and Olympian athletes, the best-selling Safety Super Bungie and two-person Modular Speed Belt can increase speed and improve endurance.

Made in USA

Order today! 800.886.6621 or visit nzmfg.com

12NZM002_TurfCordz_ad_4.625x4.812_SOFTBALL.indd 1 4/3/12 11:20 AM

Circle No. 150


Directory

Circle # Company Page # Circle # Company Page # Circle # Company Page #

102 Active Ankle . . . . . . . . . . . . . . . . . . . . . . 3

132 Amerigel® . . . . . . . . . . . . . . . . . . . . . . . 41

113 Biodex . . . . . . . . . . . . . . . . . . . . . . . . . 21

118 Brain Armor™ by DSM Nutritional Products 27

137 CeraSport . . . . . . . . . . . . . . . . . . . . . . . 52

101 Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . 2

134 Concordia University Chicago . . . . . . . . 22

144 Cool Draft . . . . . . . . . . . . . . . . . . . . . . 54

141 CorTemp®-HQ, Inc . . . . . . . . . . . . . . . . 51

112 Cramer . . . . . . . . . . . . . . . . . . . . . . . . . 20

107 DJO™ Global . . . . . . . . . . . . . . . . . . . . . 12

151 Dynatronics . . . . . . . . . . . . . . . . . . . . . IBC

130 EAS® Sports Nutrition . . . . . . . . . . . . . . 43

128 Ferris Mfg . Corp . . . . . . . . . . . . . . . . . . . 39

103 Gatorade (G Series) . . . . . . . . . . . . . . . . 5

105 Gatorade (Perform 02™) . . . . . . . . . . . . . 9

104 Gatorade (Prime 01™) . . . . . . . . . . . . . . . 7

106 Gatorade (Recover 03™) . . . . . . . . . . . . 11

110 Hibiclens® & Hibistat® . . . . . . . . . . . . . . 17

145 Kestrel® by Nielsen-Kellerman . . . . . . . 55

133 Levelen™ (HEAT Sport Sciences) . . . . . . 52

143 McDavid . . . . . . . . . . . . . . . . . . . . . . . . 37

117 Medical Specialties . . . . . . . . . . . . . . . . 26

116 MilkPEP . . . . . . . . . . . . . . . . . . . . . . . . 25

148 Mission Pharmacal . . . . . . . . . . . . . . . . 58

125 Mueller . . . . . . . . . . . . . . . . . . . . . . . . 34

115 Multi Radiance Medical . . . . . . . . . . . . 23

152 Muscle Milk® (CytoSport) . . . . . . . . . . . BC

122 OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . 31

153 Parents’ Guide to Sports Concussions . . 73

120 Perform Better . . . . . . . . . . . . . . . . . . . 29

135 Power Systems . . . . . . . . . . . . . . . . . . . 45

149 PowerBlock® . . . . . . . . . . . . . . . . . . . . 58

124 Pressure Positive . . . . . . . . . . . . . . . . . 33

126 PRO Orthopedic Devices . . . . . . . . . . . . 36

123 Pro-Tec Athletics . . . . . . . . . . . . . . . . . 32

139 RG Medical Diagnostics . . . . . . . . . . . . 48

100 Rich-Mar . . . . . . . . . . . . . . . . . . . . . . . IFC

147 Samson Equipment . . . . . . . . . . . . . . . 57

111 Shamrock Farms Rockin’ Refuel . . . . . . 19

131 Spenco® Medical . . . . . . . . . . . . . . . . . 44

129 Stromgren Athletics . . . . . . . . . . . . . . . 40

109 Swede-O . . . . . . . . . . . . . . . . . . . . . . . 16

119 SwimEx . . . . . . . . . . . . . . . . . . . . . . . . 28

108 The Halo (Mission Competition) . . . . . . 13

127 ThermaZone™ (Innovative Medical Equipment) 39

114 Treatment Options . . . . . . . . . . . . . . . . 22

150 TurfCordz™/NZ Manufacturing . . . . . . . 63

121 VersaPulley & VersaClimber . . . . . . . . . 30

142 Waterboy Sports . . . . . . . . . . . . . . . . . . 53

138 Whitehall Manufacturing . . . . . . . . . . . . 47

140 WissTech Enterprises . . . . . . . . . . . . . . 50

Products DirectoryCircle # Company Page # Circle # Company Page # Circle # Company Page #

505 Active Ankle (Excel lace-up brace) . . . . 59

510 Active Ankle (Volt ankle brace) . . . . . . . 60

576 Amerx (AmeriGel® Wound Dressing) . . . 72

506 Amerx (Amerigel® Wound Wash) . . . . . . 69

532 Biodex (BioSway) . . . . . . . . . . . . . . . . . 70

539 Biodex (Concussion Management Program) . . 67

544 Brain Armor™ by DSM Nutritional Products 67

584 CeraSport . . . . . . . . . . . . . . . . . . . . . . . 62

513 Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . 61

521 Cool Draft . . . . . . . . . . . . . . . . . . . . . . 62

525 CorTemp®-HQ, Inc . . . . . . . . . . . . . . . . 62

541 Cramer (950 tape) . . . . . . . . . . . . . . . . 67

503 Cramer (ESS Ankle Compression Sleeve) . . . . 60

518 Cramer (PowerFlo) . . . . . . . . . . . . . . . . 62

526 Cramer (product launch) . . . . . . . . . . . . 65

540 Creative Health Products . . . . . . . . . . . 68

548 CytoSport (ENERGY DROPS™) . . . . . . . . 68

536 CytoSport (Monster Amino™) . . . . . . . . . 69

542 DJO™ (Donjoy® Reaction) . . . . . . . . . . . 67

511 DJO™ (DonJoy® ankle brace) . . . . . . . . 59

567 Dynatronics (many treatment options) . 67

569 Dynatronics (X5) . . . . . . . . . . . . . . . . . . 71

535 EAS® Sports Nutrition (Lean 15™) . . . . . 68

550 EAS® Sports Nutrition (Protein Powder) . 71

512 Ever-Safe . . . . . . . . . . . . . . . . . . . . . . . 61

546 Ferris Mfg . . . . . . . . . . . . . . . . . . . . . . . 67

527 Firstbeat Technologies . . . . . . . . . . . . . 65

549 Gatorade (Energy Chews) . . . . . . . . . . . 72

520 Gatorade (Recovery Beverage) . . . . . . . 62

538 Gladiator® . . . . . . . . . . . . . . . . . . . . . . 72

523 Kestrel® by Nielsen-Kellerman . . . . . . . 62

563 Levelen™ (HEAT Sport Sciences) . . . . . . 63

509 McDavid (195™ Ankle Brace) . . . . . . . . 60

515 McDavid (Targeted Compression Technology) . 59

507 Medical Specialties (ASO® ankle stabilizer) . . 60

501 Medical Specialties (ASO EVO®) . . . . . . 61

545 MilkPEP . . . . . . . . . . . . . . . . . . . . . . . . 67

551 Mission Competition (The Halo) . . . . . . 70

524 Mission Pharmacal . . . . . . . . . . . . . . . . 62

580 MoGo Sport . . . . . . . . . . . . . . . . . . . . . 69

575 Mueller (PerformPlus™ Trainer’s Tape) . . 71

573 Mueller (The One®) . . . . . . . . . . . . . . . . 61

528 NZ Manufacturing . . . . . . . . . . . . . . . . . 63

560 OPTP (ROCK™ Ankle Exercise Board) . . . 60

559 OPTP (STRETCH-EZ™) . . . . . . . . . . . . . . 59

537 Perform Better (Hang Clean Stands) . . . 69

547 Perform Better (Single Leg Squat Stand) 72

572 Perform Better (Urethane Dumbbells) . . 58

574 Power Systems (Apple Vinyl Dumbbells) 58

508 Power Systems (VersaSteps™) . . . . . . . 71

577 PowerBlock® . . . . . . . . . . . . . . . . . . . . 58

555 Pressure Positive (Icy Feet™) . . . . . . . . . 60

552 Pressure Positive (RAW Heat and Ice) . . 69

517 PRO Orthopedic (610 Arizona Ankle Brace) . . 59

500 PRO Orthopedic (611 Ankle Anchor) . . . 61

514 Pro-Tec Athletics (Arch Pro-Tec™) . . . . . 60

502 Pro-Tec Athletics (LiquiCell® Blister Bands) . . 61

556 RG Medical Diagnostics . . . . . . . . . . . . 62

578 Rich-Mar (EVO Therapy System) . . . . . . 70

579 Rich-Mar (seven modalities in one unit) 72

557 Samson Equipment (dumbbell) . . . . . . . 58

554 Samson Equipment (Power Thrust) . . . . 68

566 SelfGrip® (Dome Industries) . . . . . . . . . 71

533 Shamrock Farms Rockin’ Refuel . . . . . . 70

585 Spenco® . . . . . . . . . . . . . . . . . . . . . . . 61

558 SPRI Products . . . . . . . . . . . . . . . . . . . 65

570 Stromgren (1530SHTP girdle) . . . . . . . . 68

561 Stromgren (Model 329 brace) . . . . . . . . 59

516 Superfeet® Worldwide . . . . . . . . . . . . . 59

582 Swede-O (Inner Lok 8®) . . . . . . . . . . . . 60

583 Swede-O (Multi-Sport™ ankle brace) . . 61

529 SwimEx . . . . . . . . . . . . . . . . . . . . . . . . 63

562 ThermaZone™ (Innovative Medical Equipment) 59

571 Total Strength and Speed . . . . . . . . . . . 65

581 Treatment Options . . . . . . . . . . . . . . . . 70

543 VersaClimber . . . . . . . . . . . . . . . . . . . . 67

564 Waterboy Sports . . . . . . . . . . . . . . . . . . 63

568 Whitehall Manufacturing . . . . . . . . . . . 68

522 WissTech (Coil Cool MAX) . . . . . . . . . . . 63

519 WissTech (Hydration Station) . . . . . . . . 62

Advertisers Directory


Product Launch

PowerFlo Portable Misting AccessoriesCramer Products, Inc.800-345-2231www.cramersportsmed.comCircle No. 526

Unique features:• Unique, all-in-one system• No additional water or power hook-ups needed

Benefits for the user:• PowerMisters run off your chilled water for more effective temperature drop• Collapsible yet sturdy with minimal maintenance and upkeep

Firstbeat SPORTSFirstbeat Technologies310-259-2277www.firstbeat.fi/sportsCircle No. 527

Unique features:• Overnight HRV-based recovery test• Real time heart rate monitoring• Unique training load assessment

Benefits for the user:• Individualized training for teams• Detect early signs of overt-raining• Evidence-based support for critical training decisions

Braided Lateral ResistorSPRI Productswww.spri.com800-222-7774Circle No. 558

Unique features:• Incorporates the SPRI Braided Tubing Technology, making the Lateral Resistor the next level in lower-body training• Available in five different resistance levels.• Rope-like construction makes it the most durable tubing on the market

Benefits for the user:• Ankle cuffs stay firmly in place while providing freedom of motion in all directions• Larger padded buffs make the Lateral Resis-tor comfortable• Ideal for the develop-ment of dynamic lower body quickness and reaction

Tsunami Barbell™ (US Pat. No. 7,951,051 and other patents pending)Total Strength and Speed www.tsunamibarbell.com888-532-8227Circle No. 571

Unique features:• A flexible barbell that is made from a combination of special composite materials• Dual action of the bar includes amplitude and oscillatory move-ment to create a rolling wave that stimulates the sensory receptors or proprioceptors• The Tsunami Bar “comes to life” accord-ing to forces and move-ments that are used against the bar

Benefits for the user:• Provides an extraordi-nary training stimulus• EMG testing data sug-gests that muscle activa-tion is approximately 20 percent greater, and that stabilizer muscles are three times more active when using the Tsunami Bar compared to a stan-dard barbell• Helps to build a power reservoir to meet the needs of a modern-day athlete


C ytoSport™, the largest sports nutrition company in the U.S. and maker of Muscle Milk®, recently announced the launch of the Muscle Milk® Recovery Grant Program, which will provide up

to $250,000 in grants to help rebuild and revitalize high school athletic programs around the country. Submissions for high school programs will be accepted on the Muscle Milk Facebook page (www.facebook.com/musclemilk) through Nov. 30, 2012, with recipient programs selected in January 2013. “High school athletic programs are critical to the overall development of student-athletes, and we are dedicated to helping them succeed,” said CytoSport™ Chief Marketing Officer Nikki Brown. “The Muscle Milk Recovery Grant Program is a great way we can provide financial resources to programs in need in local communities around the country.” Grants will be awarded up to $25,000 per submission to programs that show a financial hardship outlined in the application process. Applicants must be at least 14 years old and can nominate the high school of their choice on the Muscle Milk Facebook page, where they will be required to submit a written statement outlining their program’s needs, provide photos that support their request, and will have the option to upload a video link to help further tell their story. In conjunction with the launch of the Muscle Milk® Recovery Grant Program, Muscle Milk® will also launch limited time packaging that includes a red, white, and blue theme. A portion of sales from the patriotic packaging will go toward funding the Recovery Grant Program.

ABOUT Muscle Milk

Muscle Milk® Ready-to-Drink is a protein-enhanced functional beverage that helps promote workout recovery, lean muscle growth, and sustained energy. Muscle Milk takes the guesswork out of high-performance nutrition, delivering a precise blend of premium proteins, complex carbohydrates, functional fats, vitamins, and minerals. CytoSport™, the maker of Muscle Milk®, is the largest sport nutrition protein beverage company in the U.S. and offers a complete line of protein-enhanced powders, shakes, and bars. Muscle Milk® was named Ready-to-Drink Beverage of the Year by bodybuilding.com, Best Functional Beverage and Beverage of the Year by BevNet, and Company of the Year by Beverage Forum, presented by Beverage Marketing Corporation and Beverage World.

Providing Help to Programs in Need

CytoSport, Inc888-298-6629

www.cytosport.com

Company News


More Products

Keep Your Brain HealtHYBrain Armor™ by DSM Nutritional Products is formulated for athletes to help support brain and cardiovascular health by delivering 1,050 milligrams of DHA per serving. Brain Armor was developed by Martek Biosciences Corporation, a leading innovator in the development of algal-based DHA omega-3

products that promote health and wellness through every stage of life. Brain Armor by DSM Nutritional Products • 888-OK-BRAINwww.brain-armor.com Circle No. 544

ClimB Your WaY BaCKThe SRM Rehab Model VersaClimber is a total-body, closed-chain, rehabilitation exercise machine. The SRM allows patients to progress from non- to partial- to full-weight-bearing, full-body exercise. It is fully adjustable to fit the height, weight, and length of all types of athletes and patients. Rehabilitation routines have been developed to provide a continuous arm and leg action in a seated or standing position, using varying stroke lengths, rates, and resistance levels.VersaClimber/HeartRate, Inc. • 800-237-2271www.versaclimber.com Circle No. 543

BalanCe assessmentIt’s time to add Balance Assessment to the management of concussion. The Biodex Concussion Management Program is a complete solution to diagnose and manage concussions. It provides objective baseline screening with balance

assessment utilizing the Biodex Balance System SD or Portable BioSway. Broaden your Concussion Management Program by adding balance assessment to your existing cognitive-based program. The comprehensive Varsity and Pro packages provide users with best practices tools, education, and support.Biodex Medical Systems, Inc. • 800-224-6339www.biodex.com/concussion Circle No. 539

relieves painPolyMem Finger/Toe dressings help re-duce edema, bruising, pain, and inflam-mation when applied to open or closed injuries. When applied to open wounds, the dressings continuously cleanse, fill, absorb, and moisten wounds. The dress-ings help relieve both persistent and procedure-related pain associated with injury throughout the healing process. PolyMem Finger/Toe dressings are the ideal choice for managing sprains, strains, contusions, abrasions, lacerations, burns, and sur-gical procedures of the toes or fingers.Ferris Mfg. Corp. • 800-765-9636 www.polymem.com Circle No. 546

perfeCt for atHletiC trainersEvery roll of Cramer 100-percent cotton porous tape is like the next, which means you can count on it to unwind consistently, conform

better, and adhere longer. Cramer 950, constructed with a latex-free adhesive, is perfect for athletic trainers or athletic programs looking for a high-quality, economically priced porous tape alternative. Cramer Products has been the industry leader in sports medicine and athletic training room supplies for more than 85 years.Cramer Products, Inc. • 800-345-2231www.cramersportsmed.com Circle No. 541

effeCtive reCoverY BeverageThe nutrient profile of chocolate milk is what makes it so effective as a post-exercise recovery beverage. It has the right mix of protein and carbs, is scientifically shown to refuel exhausted muscles, and has fluids and electrolytes to rehy-drate and help replenish nutrients lost in sweat. Low-fat chocolate milk also has nine essential nu-trients that an athlete needs. Go online to learn more about the science around refueling with chocolate milk.MilkPEP • 202-737-0153www.gotchocolatemilk.com Circle No. 545

figHt Knee painGet fast relief with DonJoy® Reaction, a revolutionary web brace design that actually pulls pain away from the knee, absorbs shock, and keeps you moving. The innovative solu-tion disperses energy, providing comfort all day long. The brace stabilizes the patella on all sides, putting your knee in the correct tracking position. The lightweight and open framework is very comfortable, breathable, and stays in place. Go online to learn more.DJO Global • 800-793-6065www.djoglobal.com Circle No. 542

manY treatment optionsWhy settle for just cold and compres-sion, when you can have four modali-ties generating up to seven different treatment options without the mess of melting ice? Treatment options include: cold, heat, compression, cold/compres-sion, heat/compression, cold/stim, and

heat/stim. In addition, the innovative ThermoStim Probe combines cold or heat with electrical stimulation to treat a wide variety of conditions in localized areas.Dynatronics • 801-568-7000www.dynatronics.com Circle No. 567


More Products

Drops of EnErgyCytomax ENERGY DROPS™ are a portable and chewable means by which to deliver a precise blend of carbohydrates and essential electrolytes. Cytomax ENERGY DROPS™ may be used before and during training. Each portable pouch provides 10 individual chews. Cytomax ENERGY DROPS™ are available in two great tasting flavor options: Tropical Fruit+Pomegranate Berry (non-caffeinated) and Orange+Tangerine (50mg of caffeine per pouch). Tropical Fruit+Pomegranate Berry is collegiate compliant.CytoSport, Inc. • 888-298-6629 www.cytosport.com Circle No. 548

gEt LEan & tonEDIf you’re exercising to get lean and toned, new EAS® Lean 15™ has what you need to keep you on track and going strong. It’s formulated with 15 grams of protein to help muscles rebuild and recover, five grams of fiber to promote a healthy digestive system, and 100 calories per serving. See what EAS Lean 15 can do for you. EAS® Sports Nutrition • 800-297-9776www.eas.com/lean Circle No. 535

Dynamic EquipmEntThe Samson Power Thrust is a dynamic piece of equipment that allows athletes to develop hip explosion and strength in the upper arms and shoulders. Each handle operates inde-pendently on linear ball bearings to allow for smooth move-ment, and resistance is easily added by the weight horns already attached to the handle apparatus. A variety of exercises, including exten-sions and rotations, can easily be performed using this unique piece of equipment. Samson Weight Training Equipment • 800-472-6766 www.samsonequipment.com Circle No. 554

Testimonial

Raise a Cup to the Kings!

The Stanley Cup Playoffs are as much about survival as anything else. There are truly two seasons in the NHL—the regular season and the massive postseason, where, after an 82-game marathon, teams can potentially compete 28 more times. Players must lay everything on the line in each game, resulting in some of the toughest, most exhausting hockey imaginable. The Los Angeles Kings had never won a Stanley Cup in their 45-year history prior to 2012. Multi Radiance Medical MR4 Laser Therapy helped them maintain their mobility and helped give them the consistent pain relief they needed to ultimately end that drought.

“Multi Radiance Medical’s MR4 Laser Therapy device provides unparalleled pain relief for acute and chronic conditions. It also helpsrestore mobility and range of motion, which allows for faster post-injury recovery during an intense season.”

— Chris Kingsley, Head Athletic Trainer, L. A. Kings

Multi Radiance Medical6565 Cochran Road Solon, Ohio 44139440-542-0761(800) [email protected]

mEasurEs aLL muscLEsThe T-17k Cable Tensiometer measures all major muscle groups. It comes with accessories to measure foot, ankle, thigh, wrist, and head muscle strength, two chains and four coupling links.Creative Health Products • 800-742-4478www.chponline.com Circle No. 540

custom DEsignsWhitehall Manufacturing, known for its high-quality whirlpools and other therapy equipment, is excited to announce its new custom design capabilities for schools and universities. You can now display your school’s logo, or any design of your choice, on a Whitehall whirlpool unit. Bring your school’s pride into the weightroom or therapy area, while enjoying the highest-caliber therapy equipment in the industry.Whitehall Manufacturing, Inc. • 800-782-7706www.whitehallmfg.com Circle No. 568

optimaL protEctionThe 1530SHTP hamstring compression girdle, part of the Hammy series, is designed to provide numerous functions while on either the game or practice field. The high-compression, anti-microbial, moisture-wicking girdle provides optimal protection to the athlete’s iliac crest and tail bone. The adjustable straps are attached to the back of the girdle legs, then pulled tight to add support to the hamstring. Thin neoprene in back helps to retain body heat.Stromgren Athletics • 800-527-1988www.stromgren.com Circle No. 570


Skin injury SolutionSAmerigel® Wound Wash provides a sterile, pH neutral, 3-salt Ringer’s solution for pain-free First Aid cleansing of wounds, cuts, scrapes, and abrasions immediately following skin injuries. Clinically proven pressure removes harmful bacteria and debris without stinging or burning. OTC. Wound Wash is available in four- and 7.1-ounce canisters with controlled pressure (PSI) technology. The product sprays at any angle, is drug and preservative free, contains no cytotoxic chemical additives, and eliminates waste by allowing multiple uses. Amerx Health Care Corp. • 800-448-9599 www.amerigel.com Circle No. 506

More Products Company News

Super Smooth Ropes

Battling Ropes from New York Barbells of Elmira, Inc., are high-quality PolyDacron ropes and a manufactured blend of polyester and polypropylene fibers. The ropes are super smooth and very flexible, and are safe on your hands with no shedding fibers.

The Super Strong Ropes have a safe load of 11,550 pounds for 1 1/2-inch diameter ropes and 14,300 pounds for two-inch diameter ropes. The 1 1/2-inch ropes have a breaking strength of 46,200 pounds, and the two-inch ropes have a breaking strength of 71,500 pounds. Both diameters come in lengths from 15 to 100 feet.

The Black PolyDacron Climbing Ropes have a safe load of 16,456 pounds, a breaking strength of 82,280 pounds, and are available in two diameters (1 1/2 and two inches) and three lengths (15, 20, and 24 inches). Beam chain attachments cost extra.

Ropes with knots are also available in 1 1/2- or two-inch diameters. Next day shipping is available on most orders.

The company also offers eight strand PolyDacron black and green ropes, which are a manufactured blend of polyester and polypropylene fibers. These ropes are non-shedding, flexible, and soft on the hands, and will not open, even after heavy use. The rope is 1 3/4 inches in diameter and is best for undulation, battling, and fitness exercises.

New York Barbells of Elmira, Inc. 800-446-1833www.newyorkbarbells.com/ropes.html

100% Certified natural Pain reliefRAW Heat and Ice natural pain relieving gels are certified 100-percent natural by the Natural Products Association. Made with organic ingredients and used by athletes and athletic training staffs to reliably relieve muscle and joint aches, pains, and strains both before and after physical activity, RAW Heat and Ice are aloe-based for smooth workability and safe skin absorption. Recognized for their pleasant aromas and available in BPA-free containers, RAW Heat and Ice products are safe enough for the whole family and strong enough to take your performance to a higher level.Pressure Positive Company • 800-603-5107www.pressurepositive.com Circle No. 552

WithStandS tough WorkoutS Perform Better introduces its new PB Extreme Hang Clean Stands. These stands are a great solution for spotting Olympic Bar take-offs and landings. They are the perfect height for barbell lifts and are strong enough to withstand your toughest workouts. Each stand has raised side edges to prevent the weights from sliding off and measure 19” L x 16” W x 13” H. These PB Extreme Hang Clean stands are sold in pairs and are only available through Perform Better. Check out Perform Better’s 2012 catalog for more information. Perform Better • 800-556-7464 www.performbetter.com Circle No. 537

ultra-ConCentrated formulaMonster Amino™ is an ultra-concentrated BCAA formula that delivers an 8:1:1 ratio of leucine to isoleucine to valine. Recent university research shows that a leucine-enriched beverage consumed with exercise synergistically activates and prolongs activity of the mTOR signaling pathway, which increases muscle anabolic potential (muscle growth)123. The mTOR pathway is the “trigger” that signals the very genesis of muscle protein synthesis.CytoSport, Inc. • 888-298-6629 www.cytosport.com Circle No. 536

the flavored mouthguardMoGo Performance Series mouthguards use revolutionary flavor technology that allows MoGo to place flavor into plastic. The flavor comes from natural ingredients and is not coated or sprayed on the plastic; it is embedded into the plastic. All flavors and materials are FDA compliant and BPA free. MoGo is the mouthguard athletes want to wear because of its superior fit, protection, and performance with flavor that lasts game after game. The mouthguard comes in five flavors (fruit punch, orange, lemon, mint, and bubble gum), and in youth and adult sizes. MoGo Sport, LLC • 203-529-3308www.mogosport.com Circle No. 580


More ProductsCompany News

Reduce Infection Rates, Protect Athletes

Since entering the athletic market in 2007, Molnlycke Health Care (Hibiclens/Hibistat) has been able to use lessons learned from more than 40 years of use in hospitals to help develop programs to reduce infection rates and help protect athletes. Skin infections are a preventable risk associated with athletic competition. Hibiclens Soap and Hibistat Wipes feature up to six hours of residual killing action, which helps reduce the risk of transfer of potentially harmful bacteria, viruses, and fungi.

Hibi products are now being used by more than 8,000 athletic programs to help reduce infection rates. Molnlycke Health Care has also created education materials to help educate coaches, athletic trainers, athletes, parents, and teachers about the dangers of infection and best practices for prevention. All education materials have been made available at no charge.

For more information on Hibiclens Antimicrobial Soap or Hibistat Wipes, please visit the Web site, where you can order education materials, find contact information, or learn more about Hibi products. Skin infections do not need to be an assumed risk in athletics.

Molnlycke Health Care800-843-8497 www.hibiclens.com

Natural ProteiN BeverageRockin’ Refuel from Shamrock Farms is a high-quality natural protein beverage with the great taste of real milk. Rockin’ Refuel Intense Recovery provides the 2:1 carb to protein ratio optimal for muscle recovery with 20 grams of protein. Muscle Recovery also provides the 2:1 ratio with 17 grams of protein and no added sugar. Muscle Builder provides 30 grams of protein and low net carbs to aid in muscle development and definition.Shamrock Farms Rockin’ Refuel • 888-977-2475www.rockinrefuel.com Circle No. 533

versatile & PortaBleThe Biodex BioSway is a versatile, portable balance assessment and training device. It is perfect for when you need to bring the testing and training to your athletes. The software features an intuitive user experience and interactive CATCH Game to work on balance skills in a game-like setting. Use in conjunction with the Biodex Concussion Management Program to establish preseason baseline, quantify the components of balance before an injury occurs, and make “return-to-play” decisions.Biodex Medical Systems, Inc. • 800-224-6339www.biodex.com/biosway Circle No. 532

CoNCussioN PreveNtioNMission Competition Fitness Equipment created and manufactures The Halo, a dynamic rotary neck strengthening cable attachment. The Halo works the neck out by applying horizontal resistance during neck rotation. The company’s goal is to help in the prevention of concussions and neck injuries by increasing the athlete’s neck strength. Greater neck strength equals greater force dissipation upon head impact, which equals far fewer neck injuries and concussions.Mission Competition Fitness Equipment • 310-776-0621www.halotwister.com Circle No. 551

rugged, reliaBle, iNNovativeThe EVO (Every Viable Option) Therapy System by Rich-Mar is the most innovative modality system in the industry. The unique, customizable, and upgradeable platform offers up to seven modalities in one unit. It features Independent Channels of Stimulation: Quadpolar IFC, Pre Mod IFC, Russian, Hi Volt & Microcurrent. The system also features Rich-Mar’s patented Therapy Hammer & Hands-Free AutoSound Ultrasound Appli-cators, as well as optional Laser & Light Applicators. All are backed by the industry’s best warranty. Rich-Mar has proudly supported athletic training since 1968.Rich-Mar • 423-648-7730www.richmarweb.com Circle No. 578

effeCtive relief Hyland’s Muscle Therapy Gel and Hyland’s Arnica tablets provide effective relief of muscle and joint soreness, bruising, and swelling due to overexertion or injury. Containing Arnica—the number one natural remedy for swelling, bruising, and trauma, Muscle Therapy Gel provides natural, safe, and effective pain relief, absorbs quickly, and is never greasy. This formula is FDA regulated and is side effect free, with no contraindications or drug interactions. Treatment Options • 800-234-8879 www.txoptions.com Circle No. 581


Complete ReCoveRy SolutionEAS Recovery™ Protein Powder provides a more complete recovery solution than 100-percent whey alone. It aids muscle recovery after exercise in three ways. Revigor® HMB accelerates protein synthesis to promote muscle growth (according to studies in adults initiating an exercise program). The whey protein provides the building blocks for muscle repair. The sustained-energy carb blend helps refuel and recharge the body. See what a complete recovery solution can do for you. EAS® Sports Nutrition • 800-297-9776www.eas.com/recovery Circle No. 550

More Products Testimonial

Cramer’s PowerMister Beats the Texas Heat

Temperatures in the Ft. Worth, Texas suburb of Saginaw are often extreme, with many days reaching 100 degrees or more. Rick Redden, ATC, Saginaw High School’s Head Athletic Trainer, faced the challenge of keeping athletes cool—especially during track and football. Six Cramer Powerflo systems provided hydration, but Rick was interested in getting a mister as well.

“Most mister units were costly and bulky,” Redden says. Then he learned about Cramer’s new PowerMister portable misting accessories that add a misting station to Cramer Powerflo and ThermoFlo portable hydration systems.

According to Redden, “The PowerMister accessories create the only hydration-misting combination unit on the market. Packed with ice and water, the cold mist lasts an entire practice. It costs about a third of other misting units, which is great when budgets are limited. It’s the perfect solution.”

The PowerMister is durable and practically maintenance-free. It’s simple to install, use, drain, and store. And Redden says getting a drink and cooling down at the same time is a big hit with his athletes.

Cramer Products, Inc.PO Box 1001Gardner, KS 66030800-345-2231www.cramersportsmed.comechristman@cramersportsmed.com

StiCkS to itSelf, not youSelfGrip® helps active people and athletes perform their best by provid-ing firm compression and maximum support to ligaments, tendons, and muscles. The unique cotton/latex woven process allows SelfGrip to stick to itself without pins or clips, or without sticking to hair or skin. Self-Grip is reusable, tears easily, wicks away moisture and perspiration, and even maintains grip underwater. Recommended by doctors and trainers, SelfGrip is available in two-, three-, and four-inch widths and assorted colors.Dome Industries, Inc. • 800-432-4352www.selfgrip.com Circle No. 566

effeCtive tReatmentThe Dynatron X5 is a highly effective treatment for both acute and chronic pain. This remarkable machine features two independent channels and six treatment modes, and it includes both large and small treatment probes. It fea-tures four frequency sweeps, frequency ranges from 0 to 200 Hz, a conductance meter, and a two-year warranty. The X5 is lightweight and affordable. Feeling is believing—for a free demonstration, contact your Dynatronics dealer or call the company directly.Dynatronics • 800-874-6251www.dynatronics.com Circle No. 569

Complete line of tapeSMueller introduces new PerformPlus™ Athletic Trainer’s Tape. Perform-Plus™ features a higher thread count for an even stronger 100-percent cotton backcloth, but remains breathable and comfortable to the skin thanks to the porous nature of the tape. This high performance zinc oxide athletic trainer’s tape is available in 1 1/2- and two-inch rolls. Another part of the company’s line is Mueller Kinesiology Tape, which is designed to help increase the natural blood flow around your muscles. This tape features a revolutionary wave pattern adhesive that moves with the skin and muscles to reduce pain and increase mobility. Mueller Sports Medicine • 800-356-9522 www.muellersportsmed.com Circle No. 575

add fun to any WoRkoutColorful air-filled steps add versatility and fun to any workout. VersaSteps™ can be arranged in different stepping patterns for personal training or rehab. They are particularly useful in youth programming. Place the steps flat side down, or for an advanced challenge, place the VersaSteps rounded side down. The textured surface helps prevent slipping. With six steps to a package, VersaSteps retail for $44.95.Power Systems, Inc. • 800-321-6975www.powersystems.com Circle No. 508


NEW FROM TRAINING & CONDITIONING

In the Fight Against Concussions: Reliable Resources PARENTS’ GUIDE TO SPORTS CONCUSSIONSTo help athletes fully recover from concussions, athletic trainers, coaches and athletic directors need an important ally — athletes’ parents. We’ve produced a comprehensive guide on concussions specifi cally created for the parents of the athletes you work with. It includes:

❚❘ Symptoms to watch for post-concussion

❚❘ What you need to know about neurocognitive testing, and

whether to seek additional testing

❚❘ Understanding return-to-play guidelines

❚❘ How to communicate and work with your athlete’s coaches

and athletic trainers after the concussion

❚❘ Questions to ask your physician

❚❘ Information on choosing the right helmet

Name: Address: City: State: Zip: Daytime Phone: (To be used if there’s a problem with your order.)Email address:

I T E M S

ORDER FORM MAG, Inc.20 Eastlake Rd. Ithaca, NY 14850 TC 22.05

PAY M E N T M E T H O D❑ U.S. check made payable to MAG, Inc. enclosed (sorry, only US orders)❑ VISA ❑ MasterCard ❑ Discover ❑ AmerExCredit card #: ________/________/________/ ________Expiration date: _____/ _____ 3 or 4 digit code: _______Cardholder Name PRINTED: Cardholder Signature:

S H I P P I N G P R I C E S

0-$49.99 = $8.00 $50-$99.99 = $9.00 $100-$149.99 = $10.00 $150-and up = $12.00

Fax this order to 607-257-7328 or Mail this order to MAG, Inc., 20 Eastlake Rd., Ithaca, NY 14850

Subtotal $ + Shipping $ NY residents add sales tax $ = TOTAL $

**PLEASE PRINT INFO.

TITLE PRICE QUANTITY TOTALParents’ Guide to Sports Concussions $14.50Training & Conditioning Concussion Kit $65.00

$1450

TEAM DISCOUNTSpecial bulk pricing for orders of 20 or more books

$950

PARENTS’ GUIDE TO SPORTS CONCUSSIONS A comprehensive guide on concussions specifi cally created for the parents of the athletes you work with.

CONCUSSION: AN EDUCATIONAL DVD Information on concussion and post concussion syndrome for athletic trainers, coaches, and educators.

CONCUSSION POLICY GUIDE A step-by-step approach to developing a successful and comprehensive concussion program in schools.

SPORTS CONCUSSION: FROM THE PLAYING FIELD TO THE CLASSROOM This tip card on concussions in sports helps coaches, athletic trainers, parents and school personnel recognize and monitor early and late concussion symptoms in student-athletes.

CONCUSSION EDUCATION: IN THE STUDENT-ATHLETE’S NEIGHBORHOOD This tip card provides checklists and practical strategies on educating everyone on the signs and symptoms of concussion in student-athletes with tips for support and accommodations.

Call 877.422.5548 Ext.11 for more

information.

A GREAT RESOURCE TO PROVIDE THE PARENTS OF YOUR ATHLETES

ALSO AVAILABLE

Training & Conditioning Concussion KitIncludes:

Testimonial More Products

ExErcisE comfortably Perform Better’s new Single Leg Squat Stand is perfect for working your hamstrings, glutes, quads, and low back. It allows you to perform all single-leg exercises comfortably with its tubular top and vinyl encased foam covering. Its sturdy design is made with a diamond-plated platform and it measures 18 inches high. No more searching for a bench to do your lower body work. For more information on Perform Better’s Single Leg Squat Stand, check out the company’s new 2012 catalog. Perform Better • 800-556-7464 www.performbetter.com Circle No. 547

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American Public University offers more than 170 undergraduate and graduate degree programs and certificates designed for sports and health sciences professionals, coaches, athletic administrators, and working adults like you – completely online. These dynamic programs are taught by industry professionals and experienced educators in the areas of kinesiology, human performance, strength and conditioning, nutrition, coaching studies, sports law, risk and regulation, ethics in sports, high school and collegiate sports administration, and more. American Public University has been nationally recognized by the Sloan Consortium for effective practice in online education. When you’re ready, visit StudyatAPU.com/TC.

“Having four children and being busy with full- and part-time jobs, I didn’t have a lot of extra money. So I wanted to be sure I could get a top-notch education for an affordable price—and APU enabled me to do that.”

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“APU exceeded all my expectations. The resources they provided made me confident I could achieve my degree.”— Heidi Boe, APU graduate; M.S., Sports Management

American Public University111 W. Congress St.Charles Town, WV [email protected]/TC

PrE-GamE fuElG Series Energy Chews are a pre-game fuel in a convenient form. They are designed to be used about 15 minutes prior to training or competition to provide energy from a concentrated blend of carbohydrates to fuel athlete performance. G Series Energy Chews help make carbohydrate energy rapidly available to working muscles for the start of activity, so athletes might feel the difference at the beginning of training or competition.Gatorade • 800-884-2867www.gatorade.com Circle No. 549

maximum ProtEction Gladiator®, a proud corporate sponsor of NATA, is the premier custom fit mouthguard in the USA. Gladiator®’s exclusive patented design offers maximum protection and comfort plus improved athletic performance. More than 10 years of research and development and unmatched professional experience keeps “Team Gladiator®” the industry leader and innovator in custom mouthguard technology. Personalization with team logo and ID is free. Get your athletes a Gladiator® and keep them in the game.Gladiator® • 877-8-GUARDSwww.gladiatorguards.com Circle No. 538

a VErsatilE unitRich-Mar offers up to seven modalities in one unit, includ-ing exclusive hands-free ultrasound and a Therapy Hammer with two- and five-centimeter applicators. The company’s products are protected by industry-leading three-year war-ranties. Rich-Mar offers TENS, MENS, NMS, high-voltage, interferential, laser/light, and ultrasound, with four channels and all these stimulation modes: Quadpolor IFC, pre-mod IFC, Russian, high-voltage, microcurrent, and biphasic.Rich-Mar • 423-648-7730www.richmarweb.com Circle No. 579

fastEr HEalinG AmeriGel® Wound Dressing provides on-the-go infection control and faster healing for skin injuries including cuts and abrasions. It is the physician’s number-one rated topical wound treatment and is proven to kill 99.2-percent of MRSA in 24 Hours. AmeriGel® contains Oakin®, a broad-spectrum antimicrobial agent that kills bacteria commonly found in wounds including MRSA, VRE, Staphylococcus, Streptococcus, E-Coli, and Pseudomonas. AmeriGel® minimizes scarring and is available in Daily Dressing Packets, one-ounce tubes, and sterile Saturated Gauze Dressings. Amerx Health Care Corp. 800-448-9599www.amerigel.com Circle No. 576


NEW FROM TRAINING & CONDITIONING

In the Fight Against Concussions: Reliable Resources PARENTS’ GUIDE TO SPORTS CONCUSSIONSTo help athletes fully recover from concussions, athletic trainers, coaches and athletic directors need an important ally — athletes’ parents. We’ve produced a comprehensive guide on concussions specifi cally created for the parents of the athletes you work with. It includes:

❚❘ Symptoms to watch for post-concussion

❚❘ What you need to know about neurocognitive testing, and

whether to seek additional testing

❚❘ Understanding return-to-play guidelines

❚❘ How to communicate and work with your athlete’s coaches

and athletic trainers after the concussion

❚❘ Questions to ask your physician

❚❘ Information on choosing the right helmet

Name: Address: City: State: Zip: Daytime Phone: (To be used if there’s a problem with your order.)Email address:

I T E M S

ORDER FORM MAG, Inc.20 Eastlake Rd. Ithaca, NY 14850 TC 22.05

PAY M E N T M E T H O D❑ U.S. check made payable to MAG, Inc. enclosed (sorry, only US orders)❑ VISA ❑ MasterCard ❑ Discover ❑ AmerExCredit card #: ________/________/________/ ________Expiration date: _____/ _____ 3 or 4 digit code: _______Cardholder Name PRINTED: Cardholder Signature:

S H I P P I N G P R I C E S

0-$49.99 = $8.00 $50-$99.99 = $9.00 $100-$149.99 = $10.00 $150-and up = $12.00

Fax this order to 607-257-7328 or Mail this order to MAG, Inc., 20 Eastlake Rd., Ithaca, NY 14850

Subtotal $ + Shipping $ NY residents add sales tax $ = TOTAL $

**PLEASE PRINT INFO.

TITLE PRICE QUANTITY TOTALParents’ Guide to Sports Concussions $14.50Training & Conditioning Concussion Kit $65.00

$1450

TEAM DISCOUNTSpecial bulk pricing for orders of 20 or more books

$950

PARENTS’ GUIDE TO SPORTS CONCUSSIONS A comprehensive guide on concussions specifi cally created for the parents of the athletes you work with.

CONCUSSION: AN EDUCATIONAL DVD Information on concussion and post concussion syndrome for athletic trainers, coaches, and educators.

CONCUSSION POLICY GUIDE A step-by-step approach to developing a successful and comprehensive concussion program in schools.

SPORTS CONCUSSION: FROM THE PLAYING FIELD TO THE CLASSROOM This tip card on concussions in sports helps coaches, athletic trainers, parents and school personnel recognize and monitor early and late concussion symptoms in student-athletes.

CONCUSSION EDUCATION: IN THE STUDENT-ATHLETE’S NEIGHBORHOOD This tip card provides checklists and practical strategies on educating everyone on the signs and symptoms of concussion in student-athletes with tips for support and accommodations.

Call 877.422.5548 Ext.11 for more

information.

A GREAT RESOURCE TO PROVIDE THE PARENTS OF YOUR ATHLETES

ALSO AVAILABLE

Training & Conditioning Concussion KitIncludes:

Circle No. 153

Active AnkleAnkle Braceswww.activeankle.comSee ad on page 3

AlterGAnti-Gravity Treadmillswww.alter-g.com

American Public UniversityOnline Programs for Sports Professionalswww.StudyatAPU.com/TC

Amerx Health Care CorporationAntimicrobial Skin Injury Carewww.amerigel.comSee ad on page 41

Athletix Products™ by Contec, Inc.Cleaning Products for Exercise Facilitieswww.athletixproducts.com

Balanced BodyMindful Movement Equipment & Educationwww.pilates.com

Biodex Medical Systems, Inc.Concussion Management Using Balance Assessmentwww.biodex.comSee ad on page 21

Brain Armor by DSM Nutritional Products Brain Armor—For Strong Brainswww.brain-armor.comSee ad on page 27

California University of PennsylvaniaOnline Undergraduate/Graduate Programswww.calu.edu/go

CeraSportRice-based Hydration and Performance Drinkswww.ceraproductsinc.comsee at on page 52

Cho-PatSports/Medicine Productswww.cho-pat.comSee ad on page 2

Cool Draft Scientific Portable Misting Fanswww.cooldraft.comSee ad on page 54

CorTemp-HQ, Inc.Core Body Temperature Monitoring Systemswww.hqinc.netSee ad on page 51

Cramer Products, Inc.Sports Medicine Products www.cramersportsmed.comSee ad on page 20

Creative Health Products Fitness Testing & Measuring Equipmentwww.chponline.com

CytoSport, Inc.Sport-Oriented Nutritional Productswww.cytosport.comSee ad on back cover

DJOOrthopedic, Electrotherapy, Wound, Physical Therapy, Iontophoresiswww.djoglobal.comSee ad on page 12

DynatronicsAdvanced Technology Equipmentwww.dynatronics.comSee ad on inside back cover

EAS Sports NutritionSports Nutritionwww.eas.comSee ad on page 43

Elite SeatPortable Knee Extension Devicewww.eliteseat.com

Ferris Mfg. CorpWound Dressings & Injury Wrapswww.polymem.comSee ad on page 39

GatoradeSports Performance Innovationwww.gatorade.comSee ad on pages 5,7, 9 & 11

Gebauer CompanyTopical Anesthetic Skin Refrigerantswww.gebauer.com

GE HealthcarePrecise and Accurate Body Compositionwww.gehealthcare.com/metabolichealth

HEAT Sport Sciences, Inc.Sweat Testing & Customized Electrolyte Replenishment www.levelen.comSee ad on page 52

Human KineticsPhysical Activity & Healthwww.humankinetics.com

Infinity Performance, Inc.Rubber Flooring for Weightroomswww.infinityflooring.com

Kestrel Weather Instruments by NKAccurate & Rugged Heat Stress Trackerwww.nkhome.comSee ad on page 55

Legend FitnessWorld Class Strength Equipmentwww.legendfitness.com

Magister CorporationNon-Latex Resistive Exercise Productswww.magistercorp.com

McDavidSports Med, Protective Apparel, and Supporterswww.mcdavidusa.comSee ad on page 37

Med Spec ASO® and EVO® Ankle Stabilizerswww.medspec.comSee ad on page 26

The following directory offers information about leading suppliers, which can help you research product purchases for the coming school year. Listings include company name, product/service description, and Web site address for qualified advertisers in Training & Conditioning. For more details about these companies’ Web sites and a direct link to their site, visit w w w . t r a i n i n g - c o n d i t i o n i n g . c o m .


2 0 1 2 S U P P L I E R W E B S I T E

D ir e c t o r y

MilkPEPResearch the Science Behind Lowfat Chocolate Milkwww.gotchocolatemilk.com See ad on page 25

Mission Competition Fitness EquipmentHalo-Neck Strengthening Cable Attachmentswww.halotwister.comSee ad on page 13

Molnlycke HealthcareBroad Spectrum Antimicrobial Skin Cleanserwww.hibiclens.comSee ad on page 17

Mueller Sports MedicineBraces, Supports, Tape, & Taping Supplieswww.muellersportsmed.comSee ad on page 34

Multi Radiance MedicalRelieve Pain with Laser Therapywww.multiradiance.comSee ad on page 23

National Academy of Sports MedicineEnhancement & Corrective Exercise Specialization www.NASM.org/tc

National Strength and Conditioning AssociationAuthority on Strength & Conditioningwww.nsca-lift.org

New York Barbells of Elmira, Inc.Strength Training & Weight Equipmentwww.newyorkbarbells.com

NZ Manufacturing, Inc.Quality Resistive Exercise Productswww.nzmfg.comSee ad on page 63

OPTPFunctional Rehab/Fitness Catalogwww.optp.comSee ad on page 31

Parker Laboratories, Inc.Medical Ultrasound & Electromedical Contact Mediawww.parkerlabs.com Perform BetterFunctional Training & Rehabilitation Equipmentwww.performbetter.comSee ad on page 29

Pivotal Health SolutionsInversion Therapy, Treatment Tables, & Morewww.pivotalhealthsolutions.com

PowerBlockSelectorized Dumbbellswww.powerblock.comSee ad on page 58

Power LiftHeavy-Duty Strength Training Equipmentwww.power-lift.com

Power SystemsFitness & Sporting Goods Equipmentwww.power-systems.comSee ad on page 45

PRO Orthopedic DevicesNeoprene Sports Medicine Supportswww.proorthopedic.comSee ad on page 36

Pro-Tec AthleticsSports Medicine Braces, Hot/Cold, & Massagewww.injurybegone.comSee ad on page 32

PROTEAM by HausmannAthletic Training Equipment www.proteamtables.com

RG Medical DiagnosticsManufacturer’s Representative of Medical Productswww.rgmd.com See ad on page 48

Rich-MarElectrotherapy & Light Therapy Technologywww.richmarweb.comSee ad on inside front cover

Samson EquipmentHeavy-Duty Weight Training Equipmentwww.samsonequipment.comSee ad on page 57 Shamrock FarmsProtein-Fortified Lowfat Milk Beverageswww.rockinrefuel.comSee ad on page 19

Spenco MedicalFoot and Wound Care Productswww.spenco.comSee ad on page 44

SPRI ProductsProfessional Grade Portable Training Toolswww.spri.com

Stromgren AthleticsAthletic Supports, Apparel & Equipment www.stromgren.comSee ad on page 40

Swede-O, Inc.Orthopedic Braces & Supportswww.swedeo.comSee ad on page 16

SwimEx, Inc.Aquatic Therapy Pools & Plunge Tankswww.swimex.comSee ad on page 28

The Pressure Positive CompanyDeep Muscle Massage Toolswww.pressurepositive.comSee ad on page 33

ThermaZone(Innovative Medical Equipment)Heating & Cooling Therapy www.therma-zone.comSee ad on page 39

Total Strength and Speed Weight Room Equipment & Accessorieswww.totalstrengthandspeed.com

Treatment OptionsAll-Natural Alternatives to OTC Analgesicswww.txoptions.comSee ad on page 22

TRXBest-In-Class Training Equipmentwww.trxtraining.com

VersaClimber/Heart Rate, Inc.Strength Training & Rehabilitation Equipment www.versaclimber.com See ad on page 30

Waterboy Sports, Inc.Horizontal Power Model with 40-Gallon Tankwww.waterboysports.comSee ad on page 53

Wellness Brands - The Right Stufff®

NASA-developed Electrolyte Drink Additivewww.therightstuff-usa.com

Whitehall Mfg.Therapy & Healthcare Equipmentwww.whitehallmfg.comSee ad on page 47

WissTech EnterprisesPortable Drinking Fountainswww.wisstechenterprises.comSee ad on page 50

ZAMSTInjury Prevention Products and Educationwww.zamst.com



Case Study

B ishop Gorman High School, located in Las Vegas, Nev., is home to one of the top high school football programs in the country. In fact, BGHS sets the bar nationally in every athletic sport. So when the time

came to build a new weightroom and athletic complex, no detail could be left out and every square inch of the massive new facility had to be customized to the coaching staff’s extremely detailed preferences. Having dealt with Samson Equipment in the past, Sean Manuel, BGHS’s Strength and Conditioning Coordinator, knew he only had one call to make. Coach Manuel traveled to Samson Equipment’s headquarters in Las Cruces, N.M., to personally go over his very specific designs for the new equipment, as well as provide input on how to modify existing equipment to flawlessly marry his older racks with his new equipment. All of the new equipment was to be placed onto a brand new, custom Mondo floor that included a large school logo as well as inlaid platforms for his “power stations.” It was vital for Coach Manuel to seamlessly marry his older equipment with his new equipment, as well as have each customization look exactly as he envisioned. This was no problem for Samson Equipment, since brand new design software enabled Coach Manuel to see the projected designs three dimensionally, as well as extremely detailed and close up. Going the extra mile on custom designs is one of the ways Samson Equipment sets itself apart from other equipment companies. The other way is the extreme durability of its equipment. The durability allowed Samson Equipment to

use older racks in conjunction with new equipment. While inferior equipment would have stuck out like a sore thumb, the flawless marriage proved that Samson Equipment is built to last. For Bishop Gorman, the end result speaks for itself. The school now has 18 complete power stations, with each containing built-in band pegs, custom chin-up bars and rotating chin-up handles, rotational bar sleeves or “malaks” firmly secured on the front of each rack, custom band and chain storage within the racks themselves, two single leg squat pads with storage, and built-in bumper plate and Olympic plate storage. We linked each rack to one another horizontally to enable TRX straps to be utilized as well as bolt on tricep ropes for a complicated pull up maneuver. Add custom paint, upholstery colors, and custom embroidery to each station, and you not only have a great-looking facility, but one that will last a lifetime and look unlike any in the country. Since 1976, jobs such as the one at BGHS have been commonplace for Samson Equipment. But now more than ever, Samson’s unique design capabilities, new products, and new philosophy combined with the same famous durability of equipment and great customer service proves the company is a force to be reckoned with for decades to come.

Samson Weight Training Equipment 800-472-6766 www.samsonequipment.com

A Great Facility to Last a Lifetime


CEU QUIZQuicker & Easier!

You can now take our CEU quizzes online...

and get your CEU results and credit instantly.

Click on “CEUs” at:

www.training-conditioning.com

T&C July/August 2012Volume XXII No. 5

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.

Instructions: Go to www.training-conditioning.com and click on “CEUs” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer sheet (on page 79) that represents the best answer for each of the questions below. Include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 22.5 Quiz, 20 Eastlake Road, Ithaca, NY 14850. Readers who correctly answer at least 70 percent of the questions will be notified of their earned credit by mail within 30 days.

Bulletin Board (page 4)Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals.

1. What did the studies on mixing aerobic exercise and strength training uncover?a) That practicing aerobic exercise and strength training on the same day should not be doneb) Practicing aerobic exercise and strength training on the same day can be done safelyc) Aerobic exercise should always precede strength trainingd) Strength training should always precede aerobic exercise

2. How did the Swedish study on aerobic exercise and strength training conduct its research? a) College-aged men pedaled a stationary bike with both legs, and performed double-leg extensions immediately afterb) College-aged men performed double-leg extensions, then pedaled a stationary bike using both legs immediately afterc) College-aged men pedaled a stationary bike using one leg, and performed double-leg extensions six hours laterd) College-aged men performed double-leg extensions, then pedaled a stationary bike using one leg six hours later

Answer sheet is on page 79...or take this quiz online

and get instant results:www.training-conditioning.com

click on CEUs

3. What was the result of the study on ankle braces? a) Wearing an ankle brace alters knee biomechanicsb) Wearing an ankle brace does not alter knee biomechanicsc) Risk factors for ACL injury appeared to increase while wearing a lace-up ankle braced) Risk factors for ACL injury did not appear to be impacted by wearing a lace-up ankle brace

4. The study on boosting the immune system followed the effects of using a beta-glucan supplement for how many days? a) Fiveb) Sevenc) 10d) 14

5. The study participants performed _____-minute cycling bouts to strain their immune systems. a) 50b) 60c) 80d) 90

First and 10 (pages 14-22)Objective: Learn how Colorado State University-Pueblo’s strength and conditioning program helped the football team go from nonexistent to in contention for an NCAA Division II title.

6. The equation that makes the program at CSU-Pueblo work includes weightroom workouts, cultivating relationships, selling the training program, and _____? a) The training scheduleb) Fundraisingc) Building trustd) A well-built nutrition plan

7. Players in all positions participate in _____ training, which provides the opportunity to perform movement patterns that cannot be accomplished if the focus is strictly on barbell training.a) Plyometricb) Olympic liftc) Roped) Dumbbell

8. What is the most effective way the author has found to ensure correct technique? a) Peer motivationb) Repetitionc) Reduced training loadd) Immediate correction

9. Following the break after the end of the season, players are provided with a_____-day per week introductory training program to take home. a) 5b) 4c) 3d) 2

10. In order to train for power, Hedrick has athletes combine a_____with an Olympic lift. a) Short burst of aerobic activityb) Plyometric movement c) Set of dumbbell exercisesd) Set of bodyweight exercises

Going Paleo (pages 24-33)Objective: Learn about the Paleolithic diet and how to work with athletes who want to try it.

11. Foods that are not part of the Paleo diet include grains, dairy, and _____. a) Beansb) Eggsc) Nutsd) Coconut or olive oil


CEU QUIZ

12. The Paleo diet has become synonymous with _____ training. a) Endurance b) Strength c) Triathlon d) CrossFit 13. During exercise, athletes on the Paleo diet are advised to consume _____ grams of higher glycemic index carbohydrates that are easy to digest. a) 20b) 40c) 60d) 80

14. Athletes on the Paleo diet should replenish their bodies within 30 minutes of exercise completion and again _____ minutes later. a) 120b) 90c) 60d) 45

15. Most sports dietitians agree that competitive athletes need _____ grams of carbohydrate intake per kilogram of body weight per day. a) 20 to 25b) 15 to 20 c) 10 to 15d) Five to 10

16. If an athlete is considering going Paleo, questions to ask include: Why are you considering the Paleo diet, how different is it from your current way of eating, and _____? a) Will you have support from your family and friends? b) Will you get enough iron? c) Will you get enough vitamin D? d) Will you be able to follow the diet without cheating?

Power Shot (pages 42-47)Objective: Learn how tennis athletes can develop power with a set of simple exercises that can be completed almost anywhere.

17. Most importantly, tennis players need strength training work to _____. a) Increase powerb) Build staminac) Focus on one group of musclesd) Correct muscular imbalances

18. Exercises for the shoulders include shoulder external rotation with scapular retraction and the _____. a) Bird dogb) Shoulder 90-90 plyo c) Scapular pulls and rows d) The wall angel

19. The walking lunge and twist is a good way to identify a muscular weakness or _____. a) Problem with balanceb) Joint problem c) Lack of flexibility d) Flaw in training

20. How many foot contacts are recommended when jumping rope before practice? a) 300b) 400c) 500d) 600

Safe Practices (pages 49-55)Objective: Learn about exertional heat illnesses information that can be shared with coaches.

21. Which is not a symptom of heat cramps due to sickling? a) Muscle twingesb) Slumping to the groundc) Affected athlete not saying anythingd) Lying still

22. Some of the symptoms of heat syncope include dizziness, fainting, dehydration, tunnel vision, and_____. a) Hobbling b) Blindness c) Writhing d) Fatigue

23. Which of the following is not one of the article’s listed options to immediately cool an athlete who may be suffering from heat exhaustion? a) Ice bags b) Lukewarm shower c) Cold towels d) Ice bath

24. If an athlete’s temperature is higher than _____ degrees, they may be suffering from heat stroke. a) 100 b) 101c) 102 d) 104

25. The NATA Position Statement on Exertional Heat Illness recommends _____ ounces of water or sports drink two or three hours prior to exercise. a) 20 to 24b) 17 to 20c) 10 to 12d) Eight to 10


Last Name ____________________________________ First Name _______________________________ MI______

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CEU QUIZ AnswEr Form

Instructions: Go to www.training-conditioning.com and click on “CEUs” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer sheet below that represents your selection of the best answer for each question. Include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., Attn: T&C 22.5 Quiz, 20 Eastlake Road, Ithaca, NY 14850. Readers who correctly answer at least 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEUs, and will be notified of their earned credit by mail within 30 days. Questions? Problems? E-mail: [email protected].

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Training & Conditioning 22.5

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