Wednesday, March 16, 2011

Off-Season

Welcome back from your spring break.  I hope you all are rested and ready to finish the school year strong.  This blog will be most informative to athletes, but every squirrel can pick up a little knowledge. 

For athletes the off-season is really the general preparation phase.  This phase of training (general base training) is the time for athletes to prepare their bodies for the upcoming season.  This is the most important phase and the most neglected.  This is when you can make the gains you need to have a great season.  This is particularly important to the volleyball and soccer athletes.  Your season usually starts two weeks after you return to school.  That two weeks is not enough time to be ready for your sport.  That is why so many of you are injured in those first couple of weeks.

According to David Oliver and Dana Healy in their book, Athletic Strength for Women , this phase should be 12 weeks.  This is the time to build base strength.  I am getting an off-season training program together for all our sports and hopefully you will see this on our web page in the next couple of weeks.  I would like to see all athletes in May to test you.  This will give you an idea of where you are and where you need to improve.  More on this later.

Consistency is the key.  You must have a regular training schedule and stick to it.  This applies to athletes and anyone trying to get in condition.  I am taking the time, along with other people, to get a program together for you.  Please take the time to review the program and stick to it.  I want a competitive, winning team.  I hope you do too.  Squirrels, if you want to get better you have to work at it.

Thursday, March 3, 2011

How can I get started?

OK, so you are a sedentary squirrel.  However, you have made up your mind to start lifting weights.  The weight room is located on the bottom floor of the Physical Activities Center (PAC).  There are free weights and machines in the front room.  The back room is dedicated to cardio equipment.  If you are new to weight training it might be a good idea to start with the machines.  There are pictures on the machines that show the proper form.  There also posters around the room that show proper technique.  If you have questions, stop by and see me.  I get in about 9 or 10 AM and I leave around 6 or 7 PM.  My hours change depending on what the Fighting Squirrels are doing.  I also work out at times and if you see me in the weight room and have a question ask.  If I see you doing something wrong, I will attempt to correct you. 

At the front desk there is a form to fill out and there are now workout sheets on which you can track your workouts.  Once again if you are new to lifting weights, start on the machines and perform 1set of 10 repetitions.  Adjust the weight so that the last 1 or 2 reps are a little difficult.  Form is important.  Keep your core tight and a slight arch in your back.  Do not use a weight belt.

If you want to use free weights that is fine, but proper technique is more important with free weights.  Be sure you know what you are doing.  Weight training is great for women.  It will not only make your muscles stronger, it will make your bones stronger.  Try to work all the major muscle groups.  After a few weeks you can increase your sets.  Pick  5 or 6 exercises to start with and add more later as you become stronger and more confident.

The hardest part is getting started.  Get a friend and get to the weight room; pump some iron.  See you there.
March on Squirrels.

Tuesday, March 1, 2011

National Athletic Trainer's Month

Hello Squirrels.  Sorry I have not kept you working and sweating.  Today's blog will not be a sweat inducer either.  March is National Athletic Trainers' Month and I want to take a little time to explain what we do as athletic trainers.  When you listen to sports shows you will often hear announcers say, "the trainer is looking at the injury."  We are not trainers we are athletic trainers; there is a difference.

Athletic trainers must have a bachelor's degree in athletic training.  They must have passed a comprehensive exam before earning their credential.  In Virginia athletic trainers are licensed by the Department of Health Professionals.  They must continually update their education.  Trainers may or may not have higher education, and they may not be certified.  There are several organizations that certify trainers.  Some are very good, some not well respected.

The duties of an athletic trainer include providing physical medicine and rehabilitation services.  We try to prevent injury by educating athletes and coaches and being sure the athletes have the proper facilities and equipment.  When injury does occur, we treat the injury and help return the athlete to play.  If the injury is significant, we coordinate with physicians and other professionals.  A trainers duties are to directed toward exercise and fitness.

I am proud to be an ATHLETIC TRAINER and glad to serve the Fighting Squirrels of Mary Baldwin.  If you have any questions about athletic training check out www.nata.org.  Until next time fight on squirrels.