I've had a lot of questions about Complete Athlete Development
2.0 since it went live.
If you missed it, you can see it here: completeathletedevelopment.com To address some of the most common questions I've put together the answers below... Do I have to be IYCA Certified to invest in CAD 2.0? Answer: No, we've developed Complete Athlete Development 2.0 to give you a comprehensive blueprint for developing young athletes. While we feel strongly about the benefit in you becoming IYCA certified, we realize that some trainers and coaches simple want a proven recipe for improving their athletes and may not necessarily be focused on the science behind the programming. That's what CAD 2.0 is. 100% practical, proven knowledge and programming to immediately plug in with your athletes to help them reach their potential. What if I'm new to coaching young athletes? Is Complete Athlete Development right for me? Answer: Actually, if you're new to coaching young athletes, CAD 2.0 is likely the best resource in the entire industry as it completely eliminates the trial and error and gives you exactly what has worked for 11 of the top coaches in the world for the athletes they serve. CAD 2.0 will allow you to deliver world class programming to your athletes no matter how long you've been coaching. (Please don't mistake what I'm saying for you not needing to educate yourself on how to develop your own world class programming, CAD 2.0 will just allow you to borrow from the best until you've put in the time to hone your craft.) Can I go through Complete Athlete Development 2.0 at my own pace? Answer: Absolutely. You get access to the massive Complete Athlete Development System entire so you can go through the material at whatever pace you feel most comfortable. No rush, no pressure, no exam to take. Use what you need now (there are over 100 ready to use training programs included) and move through the rest at your own pace. I already have some other coaching products. Is Complete Athlete Development different? Answer: We've seen about every product on the market and have created a number of them myself - and yes it's different. Complete Athlete Development 2.0 takes you behind the scenes with 11 of the top Coaches in the World and gives you a step by step blueprint for developing young athletes that you just don't get from any other coaching products. While many of the concepts that are shared in CAD 2.0 are things that have been taught before in the contributors own products, nothing like this has ever been compiled in one comprehensive resource designed specifically and systematically to develop young athletes. Dedicated to Your Success, Pat Rigsby completeathletedevelopment.com |
Showing posts with label Stretching. Show all posts
Showing posts with label Stretching. Show all posts
Thursday, November 29, 2012
Complete Athletic Development 2.0
Monday, September 3, 2012
Show and Go by Eric Cressey
Below is from Eric Cressey...
For many minor league professional baseball players, the 2012 season wraps up this week. And, while the big leaguers won't be back for another month, this week still marks the beginning of off-season training at Cressey Performance. To celebrate the start of my favorite time of year, I thought I'd put my "flagship" product on sale. From now through Sunday, September 9 at midnight, you can get $50 off Show and Go: High Performance Training to Look, Feel, and Move Better.
Don't miss out on this rare opportunity to get a comprehensive, versatile resource at a huge discount. Check it out now:
Wednesday, November 9, 2011
Tuesday, March 30, 2010
A Guide to the Treatment and Prevention of Tennis Elbow
Tennis Elbow
A Guide to the Treatment and Prevention of Tennis Elbow!
Tennis Elbow is currently one of the most diagnosed conditions in the western world. It is extremely common, and can be excruciatingly painful.
There are a number of conditions that effect the elbow area. The three most common conditions are "lateral epicondylitis" (tennis elbow), "medial epicondylitis" (golfers elbow), and medial collateral ligament sprain (throwers elbow).
The first two conditions are very similar, however the first effects the outside of the elbow (lateral), and the second effects the inside of the elbow (medial). For the purpose of this newsletter we'll stick with the treatment of lateral epicondylitis, or as it is more commonly known, tennis elbow.
What is Tennis Elbow?
Before we can understand just what tennis elbow is, it's important to have a general understanding of the structure of the elbow joint, and how the muscles, tendons, ligaments and bones help the elbow joint to function.
As you can see from the diagram to the right, there are many muscles and tendons that make up the elbow joint and forearm. The diagram shows the anterior (or front) view of the forearm. The left picture shows the muscles and tendons closest to the surface of the skin, while the picture on the right shows some of the muscles and tendons deeper within the forearm.
There are also three bones which make up the elbow joint. They are the "Humerus," the "Ulna" and the "Radius."
Now that we can see how the elbow functions, lets look at what exactly tennis elbow is.
Tennis elbow occurs when their is damage to the muscles, tendons and ligaments around the elbow joint and forearm. Small tears, called micro tears, form in the tendons and muscles which control the movement of the forearm. They cause a restriction of movement, inflammation and pain. These micro tears eventually lead to the formation of scar tissue and calcium deposits. If untreated, this scar tissue and calcium deposits can put so much pressure on the muscles and nerves that they can cut off the blood flow and pinch the nerves responsible for controlling the muscles in the forearm.
Causes
By far the most common cause of tennis elbow is overuse. Any action which places a repetitive and prolonged strain on the forearm muscles, coupled with inadequate rest, will tend to strain and overwork those muscles.
There are also many other causes, like a direct injury, such as a bump or fall onto the elbow. Poor technique will contribute to the condition, such as using ill-fitted equipment, like tennis racquets, golf clubs, work tools, etc. While poor levels of general fitness and conditioning will also contribute.
Symptoms
Pain is the most common and obvious symptom associated with tennis elbow. Pain is most often experienced on the outside of the upper forearm, but can also be experienced anywhere from the elbow joint to the wrist.
Weakness, stiffness and a general restriction of movement are also quite common in sufferers of tennis elbow. Even tingling and numbness can be experienced.
Prevention
There are a number of preventative techniques which will help to prevent tennis elbow, including bracing and strapping, modifying equipment, taking extended rests and even learning new routines for repetitive activities. However, there are three preventative measures that I feel are far more important, and effective, than any of these.
Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the forearm area, which will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire recipe for a muscle or tendon injury.
Before any activity be sure to thoroughly warm up all the muscles and tendons which will be used during your sport or activity. Click here for a detailed explanation of how, why and when to perform your warm up.
Secondly, flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens strains, sprains, and pulled muscles occur. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine.
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.
For an easy-to-use, quick reference guide of 135 clear photographs of every possible stretching exercise, for every major muscle group in your body, get a copy of The Stretching Handbook. You'll also learn the benefits of flexibility; the rules for safe stretching; and how to stretch properly. Click here to learn more about The Stretching Handbook.
And thirdly, strengthening and conditioning the muscles of the forearm and wrist will also help to prevent tennis elbow. There are a number of specific strengthening exercises you can do for these muscles, but instead of me going into the details here, I have simply found another web site that has already done all the hard work. It explains a number of exercises you can do, both with, and without weights, and also includes diagrams and comprehensive explanations of each exercise. You can find these strengthening exercises by going to http://www.physsportsmed.com/issues/1996/05_96/nirscpa.htm.
Treatment
Tennis elbow is a soft tissue injury of the muscles and tendons around the elbow joint, and therefore should be treated like any other soft tissue injury. Immediately following an injury, or at the onset of pain, the R.I.C.E.R. regime should be employed. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis.
It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.
The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons.
Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase it to regain the strength, power, endurance and flexibility of the muscle and tendons that have been injured.
-----------------------------------------------------------
Copyright © 2010 The Stretching Institute™
Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with nearly 20 years experience
in the health and fitness industry. For more free articles
on stretching, flexibility and sports injury, subscribe to
The Stretching & Sports Injury Report by visiting
The Stretching Institute.
-----------------------------------------------------------
Now that we can see how the elbow functions, lets look at what exactly tennis elbow is.
Tennis elbow occurs when their is damage to the muscles, tendons and ligaments around the elbow joint and forearm. Small tears, called micro tears, form in the tendons and muscles which control the movement of the forearm. They cause a restriction of movement, inflammation and pain. These micro tears eventually lead to the formation of scar tissue and calcium deposits. If untreated, this scar tissue and calcium deposits can put so much pressure on the muscles and nerves that they can cut off the blood flow and pinch the nerves responsible for controlling the muscles in the forearm.
Causes
By far the most common cause of tennis elbow is overuse. Any action which places a repetitive and prolonged strain on the forearm muscles, coupled with inadequate rest, will tend to strain and overwork those muscles.
There are also many other causes, like a direct injury, such as a bump or fall onto the elbow. Poor technique will contribute to the condition, such as using ill-fitted equipment, like tennis racquets, golf clubs, work tools, etc. While poor levels of general fitness and conditioning will also contribute.
Symptoms
Pain is the most common and obvious symptom associated with tennis elbow. Pain is most often experienced on the outside of the upper forearm, but can also be experienced anywhere from the elbow joint to the wrist.
Weakness, stiffness and a general restriction of movement are also quite common in sufferers of tennis elbow. Even tingling and numbness can be experienced.
Prevention
There are a number of preventative techniques which will help to prevent tennis elbow, including bracing and strapping, modifying equipment, taking extended rests and even learning new routines for repetitive activities. However, there are three preventative measures that I feel are far more important, and effective, than any of these.
Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the forearm area, which will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire recipe for a muscle or tendon injury.
Before any activity be sure to thoroughly warm up all the muscles and tendons which will be used during your sport or activity. Click here for a detailed explanation of how, why and when to perform your warm up.
Secondly, flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens strains, sprains, and pulled muscles occur. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine.
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.
For an easy-to-use, quick reference guide of 135 clear photographs of every possible stretching exercise, for every major muscle group in your body, get a copy of The Stretching Handbook. You'll also learn the benefits of flexibility; the rules for safe stretching; and how to stretch properly. Click here to learn more about The Stretching Handbook.
And thirdly, strengthening and conditioning the muscles of the forearm and wrist will also help to prevent tennis elbow. There are a number of specific strengthening exercises you can do for these muscles, but instead of me going into the details here, I have simply found another web site that has already done all the hard work. It explains a number of exercises you can do, both with, and without weights, and also includes diagrams and comprehensive explanations of each exercise. You can find these strengthening exercises by going to http://www.physsportsmed.com/issues/1996/05_96/nirscpa.htm.
Treatment
Tennis elbow is a soft tissue injury of the muscles and tendons around the elbow joint, and therefore should be treated like any other soft tissue injury. Immediately following an injury, or at the onset of pain, the R.I.C.E.R. regime should be employed. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis.
It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.
The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons.
Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase it to regain the strength, power, endurance and flexibility of the muscle and tendons that have been injured.
-----------------------------------------------------------
Copyright © 2010 The Stretching Institute™
Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with nearly 20 years experience
in the health and fitness industry. For more free articles
on stretching, flexibility and sports injury, subscribe to
The Stretching & Sports Injury Report by visiting
The Stretching Institute.
-----------------------------------------------------------
Saturday, February 9, 2008
How to decrease the Monday morning soreness after playing Weekend Warrior
By Joe Mullins, M. Ed., ATC
It’s recreational league basketball night or church league softball game night. We’ve got our Lebron James’ headband and jersey on or we are supporting the Ken Griffey, Jr. forearm sweatbands. We enter the playing arena with the swagger of our yesteryear. All goes well as we ring up a triple double (that’s three double dribble calls) or go four for four at the plate (that’s four hotdogs at the concession stand since we didn’t eat lunch or dinner).
Then comes Monday morning… We claim we will never put ourselves through that again. We demand that it isn’t worth it. Yeah, right! All of us “I-still-think-I-am-eighteen” warriors will meet up again next week to do it all over again. But before we do go out next week to do it all over again, let’s take a moment to think if there is anything we can do to decrease those Monday morning doldrums…
We need to take into consideration one of the most essential aspects of exercise and physical training – the repair of muscles and cells in our bodies. Body parts that have just been exercised beyond their normal routines need time to recover. Professional athletes improve their performance by using Regeneration1. This is definitely one area that we Weekend Warriors need to imitate from our professional counterparts.
How is Regeneration performed? For the purpose of this article and due to the length of the program I will highlight a couple of the physical recovery techniques that will assist you in decreasing the soreness levels after a hard workout or after a long game. (For a complete copy of the Regeneration and recovery program log onto http://www.athletictrainingandconditioning.com/ and complete the "Contact Us" page.)
Two items are used with this program: 1) a foam roll and 2) an 8-foot long rope. The foam roll routine is like receiving a massage. It uses deep compression to massage out the muscle aches and spasms that can develop over a period of time. Increased blood flow, decreased muscle tension, and relaxed nerves are benefits from the foam roll routine (Fig. 1).
The rope is used to perform a stretching philosophy known as Active-Isolated Stretching (AIS). AIS stretching is performed after exercise when the muscles and other tissues are warmed up. The rope is used to secure your foot/ankle, for example, to stretch the back of your thigh (hamstrings) (Fig. 2). AIS stretching works on the principle of activating the opposite muscle from the one you are stretching so to cause the to be stretched muscle to relax. The rope is then used to gently assist the leg, in this example, to be raised higher.
In summary, Regeneration is important to assist your body in recovering from physical activity. By performing a Regeneration program after your normal exercise routine or game, you will be promoting recovery and relaxation for your body thereby decreasing those Monday morning aches and pains.
Fig. 1 A & B Hamstring foam roll
Fig. 2 AIS Hamstring stretch
Joe Mullins, M. Ed., ATC is Founder and Director of Athletic Training & Conditioning, Inc. He specializes in functional evaluations and works with athletes from middle school, high school, and college to professional and Olympic athletes. He can be contacted at joe.mullins@athletictrainingandconditioning.com. More information about Joe Mullins and the services he provides can be found at http://www.athletictrainingandconditioning.com/.
References:
Core Performance by Mark Verstegen and Pete Williams, St. Martin’s Press 2004
It’s recreational league basketball night or church league softball game night. We’ve got our Lebron James’ headband and jersey on or we are supporting the Ken Griffey, Jr. forearm sweatbands. We enter the playing arena with the swagger of our yesteryear. All goes well as we ring up a triple double (that’s three double dribble calls) or go four for four at the plate (that’s four hotdogs at the concession stand since we didn’t eat lunch or dinner).
Then comes Monday morning… We claim we will never put ourselves through that again. We demand that it isn’t worth it. Yeah, right! All of us “I-still-think-I-am-eighteen” warriors will meet up again next week to do it all over again. But before we do go out next week to do it all over again, let’s take a moment to think if there is anything we can do to decrease those Monday morning doldrums…
We need to take into consideration one of the most essential aspects of exercise and physical training – the repair of muscles and cells in our bodies. Body parts that have just been exercised beyond their normal routines need time to recover. Professional athletes improve their performance by using Regeneration1. This is definitely one area that we Weekend Warriors need to imitate from our professional counterparts.
How is Regeneration performed? For the purpose of this article and due to the length of the program I will highlight a couple of the physical recovery techniques that will assist you in decreasing the soreness levels after a hard workout or after a long game. (For a complete copy of the Regeneration and recovery program log onto http://www.athletictrainingandconditioning.com/ and complete the "Contact Us" page.)
Two items are used with this program: 1) a foam roll and 2) an 8-foot long rope. The foam roll routine is like receiving a massage. It uses deep compression to massage out the muscle aches and spasms that can develop over a period of time. Increased blood flow, decreased muscle tension, and relaxed nerves are benefits from the foam roll routine (Fig. 1).
The rope is used to perform a stretching philosophy known as Active-Isolated Stretching (AIS). AIS stretching is performed after exercise when the muscles and other tissues are warmed up. The rope is used to secure your foot/ankle, for example, to stretch the back of your thigh (hamstrings) (Fig. 2). AIS stretching works on the principle of activating the opposite muscle from the one you are stretching so to cause the to be stretched muscle to relax. The rope is then used to gently assist the leg, in this example, to be raised higher.
In summary, Regeneration is important to assist your body in recovering from physical activity. By performing a Regeneration program after your normal exercise routine or game, you will be promoting recovery and relaxation for your body thereby decreasing those Monday morning aches and pains.
Fig. 1 A & B Hamstring foam roll
Fig. 2 AIS Hamstring stretch
Joe Mullins, M. Ed., ATC is Founder and Director of Athletic Training & Conditioning, Inc. He specializes in functional evaluations and works with athletes from middle school, high school, and college to professional and Olympic athletes. He can be contacted at joe.mullins@athletictrainingandconditioning.com. More information about Joe Mullins and the services he provides can be found at http://www.athletictrainingandconditioning.com/.
References:
Core Performance by Mark Verstegen and Pete Williams, St. Martin’s Press 2004
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