INTRO!TO!WWU!ATHLETICS! - WordPress.com · 2015. 5. 3. · ! 22! Nutrition •!•!•!...

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Contents • • •

Table of Contents

1. Authors

2. Exercise Guide

3. Nutrition

4. Mental Skills Training

5. Recovery Methods

6. Mobility & Prehabilitation

7. Campus Resources

8. References and Author

Contact Information

This manual will serve as an introduction to

strength and conditioning and as a

resource throughout your time as a Viking

student-athlete.

Welcome to Western! Whether you are a transfer or a freshman, Western is a great place to continue your athletic and academic careers. We compete in the NCAA Division II, the second highest level of college athletics, and as such the physical requirements of intercollegiate sports are higher than in high school or junior college. Western has been one of the most successful programs in the country since moving to the Division II level in 1998. In addition to seven straight national titles in Rowing from 2005-‐‑2011 and a national title

in Men’s Basketball in 2012, we have had eight other teams in Rowing, Women’s Basketball, Men’s Basketball, Volleyball, and Men’s Golf reach the national semifinals since 2000. Overall, we have finished in the top 15 in the

all-‐‑sports standings for the past five years. In addition to athletic success, Western has an exceptional record of graduating student athletes with 69% of its student athletes within six years, compared against the 55% rate for all Division II schools.

Each team will have a physical preparation program that they will expect you to follow in order to be prepared for Division II athletics. For some of you, the information presented in

this manual will be a review. For others, this manual will serve as an introduction to strength and conditioning and a resource that you can use throughout your time as a Viking student-‐‑athlete.

INTRO TO WWU ATHLETICS Will Ruth and Damien Fisher

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The Authors

Will Ruth is a kinesiology major at Western with a focus in sport psychology, expected to graduate in spring 2014. With undergraduate internships as an assistant strength coach with the Western Track and Field team and Mt. Vernon High School Football, Will is currently the strength and conditioning coach and JV position coach for the Bellingham High School Club Lacrosse team. Will is USA Weightlifting Level 1 Certified and intends to go into the coaching field full-‐‑time after graduation, working with high school and collegiate athletes. Will has competed in wrestling, rowing, and lacrosse and currently competes in strongman and powerlifting.

Damien Fisher is a kinesiology major with a focus in movement studies who is expecting to graduate cum laude in spring 2014. As a two-‐‑sport varsity athlete at Western, Damien participated in Men’s Basketball and Track & Field. Combined, these teams won four conference championships and reached two national semifinals, including a national championship in basketball, during Damien’s two years at WWU. Damien has completed a strength and conditioning internship at Texas Christian University, a NCAA Division I school in the Big 12 Conference, and is currently serving as the head strength coach for the WWU Men’s Basketball team. After receiving his B.S. from Western, Damien will be attending graduate school to further pursue his career in strength and conditioning and human performance research.

Will deadlifting 440 pounds for 5 reps at a 2013 regional Strongman competition.

Damien in the 2013 Elite Eight game of the NCAA Tournament against Florida Southern.

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Exercise Guide • • •

IN ORDER Back Squat Front Squat Deadlift Kettlebell Swing Bench Press Overhead Press Chin-‐‑up/Pull-‐‑up Bent-‐‑Over Row Clean Snatch Split Squat Jumping Ankle Prehabilitation Terminal Knee Extension Shoulder External Rotation Y-‐‑W-‐‑T’s Donkey Kick

Exercise Guide Below are 17 common exercises that you may see as a Western student-‐‑athlete. You will receive extensive coaching from your coaches and athletic trainers during your time here, but this guide will at least get you familiar with the motion and terminology of each lift. We have included a few basic cues to go along with each pictured exercise so you can know what to look for when you are without a coach. Your coach may provide different cues in addition or in place of the ones presented here. With all exercises, we recommend safe lifting through excellent form and use of spotters. Ask your coach or trainer if you have questions about any exercises in a program and follow the advice of a medical professional if you have any sort of medical issue.

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BACK SQUAT

Knees out/Knees track over toes. Big chest/tight back.

Center your weight/push through mid-‐‑foot, not heels or toes.

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FRONT SQUAT Elbows up and straight forward.

Knees out/track over toes. Push through mid-‐‑foot.

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DEADLIFT Flat/neutral back.

Push through the heels, keeping the spine in original position. Pull hips through to finish the lift.

Don’t hyperextend at the lower back.

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KETTLEBELL SWING

Flex abs and glutes to stabilize spine. Swing the kettlebell by explosively pushing the hips backwards and forwards, NOT by

raising your arms and using your shoulders. Your weight should shift from your toes to your heels during the backswing, and from your

heels to your toes during the upswing. Minimal bend at the knees.

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BENCH PRESS

Pinch your shoulder blades together. Drive your heels into the floor without your butt lifting off the bench.

Wrists directly over elbows. “Bend bar with pinkies” to activate lats.

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PUSH PRESS (above) Bar starts resting on shoulders.

Bend at the knees, keeping an upright torso. Extend the legs forcefully, drive the bar upwards, then press out to finish the lift. Flex abs and glutes to stabilize spine.

“Bend bar with pinkies” to activate lats.

STRICT/MILITARY PRESS Starting position shown at left.

Same finish position as push press. No knee bend or leg drive, flex glutes and abs to

stabilize the spine. “Bend bar with pinkies” to activate lats.

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PULL-‐‑UP (TOP, PALMS FACING AWAY) AND CHIN-‐‑UP (BOTTOM, PALMS TOWARD YOU) Tight core, don’t let your lower back “sag.” “Pull through elbow” to engage your lats.

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PUSHUP “Screw your hands into the ground” to stabilize shoulder.

Tight core. Flat/neutral back.

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BENT OVER ROW Brace lumbar spine by activating abs and glutes.

Push hips backwards until you reach a position parallel to the floor. “Pull through your elbows” to activate lats.

Flat/neutral back through the whole lift. No jerking or swinging.

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CLEAN (left to right, continued next page)

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CLEAN (from left to right)

Belly button over bar. Hands grip bar just outside thighs.

Push through heels. Back flat, shoulders tight, and knees out as you

lift. Knees extend while back angle stays the same. As the bar reaches your knees, pull hips through

to accelerate bar upward. Explosively extend hips, knees, and ankles as bar

passes your hips. Pull yourself under the bar to receive the bar on your shoulders in a front squat/power position.

Elbows up when you catch the barbell.

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SNATCH (left to right, continued next page)

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SNATCH (from left to right)

To find grip placement for the snatch, stand up straight with the bar and move your hands

toward the plates until the bar is in-‐‑line with your waistband.

Belly button over bar. Push through heels.

Back flat, shoulders tight, and knees out as you lift.

Knees extend while back angle stays the same. As the bar reaches your knees, pull hips through

to accelerate bar upward. Explosively extend hips, knees, and ankles as bar

passes your hips. Pull yourself under the bar to receive the bar in

an overhead squat position. Stand straight up with locked-‐‑out elbows.

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SPLIT SQUAT

Knee behind the toe. Belly-‐‑button over heel. Hands in line with heels.

Can also be done with kettlebells or dumbbells (shown in bottom pictures).

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JUMP POSITIONING (Clockwise from top left) Shins near vertical in start position, weight centered over

midfoot. Knees over toes (do not cave inwards or bow outwards).

Triple extension at ankles, knees, hips. Land in a balanced position, knees over toes, weight centered

over midfoot.

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ANKLE BAND INVERSION/EVERSION Ankle sprain prevention, strengthens

stabilizers. Wrap band around midfoot, invert or evert at

ankle.

BAND ANTERIOR TIBIALIS Shin splints and ankle sprain prevention.

Wrap band around midfoot, pull toe towards shin.

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TERMINAL KNEE EXTENSION (TKE) Knee ligament injury and tendinitis prevention.

Place band above knee, contract quadriceps to straighten leg.

SHOULDER EXTERNAL ROTATION Elbow perpendicular to torso.

Glutes flexed and abs tight to stabilize the torso. Torso should remain rigid to isolate the shoulder musculature.

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Y-‐‑W-‐‑T’s (clockwise from top left) Shoulder injury/rotator cuff prevention.

Focus on squeezing shoulder blades together during the whole movement.

Y: Lower trapezius, extend arms fully. W: Middle trapezius, weights even with ears. T: Rhomboids, extend arms fully and turn

thumbs upward to externally rotate shoulders.

DONKEY KICK Flex the “up” glute to activate.

Keep the back flat and abs engaged to stabilize the spine.

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Nutrition • • •

Macronutrients Carbohydrates Protein Fats Micronutrients Workout Nutrition

Nutrition This section will not include diet advice of any kind, suggestions for gaining/losing weight, or sample meal plans. Nor will we attempt to provide a comprehensive guide to sports nutrition. Rather we will present an overview of several basic concepts that should be common knowledge for any athlete. If any other nutritional/diet advice is needed please refer to Sarah Richey, the school nutritionist and dietician, or another medical professional. Sarah Richey’s contact information is included in the resources section at the end of this manual.

Macronutrients The three macronutrients are carbohydrates, protein, and fats. These are the major nutrients that provide energy in the form of calories. Carbohydrates and protein provide four calories per gram, while fats provide nine calories per gram. Each macronutrient has a primary “job” to do. Carbohydrates are the preferred energy source for the body, and can be stored as glycogen in muscles. Fat is the primary method of storage for excess calories, and it can be used as fuel during aerobic metabolism. Protein is broken down into amino acids once in the body and functions in the repair of muscles after exercise induced damage. Fat and protein can also be converted to glucose for energy in the absence of carbohydrates through a process called gluconeogenesis. Carbohydrates Carbohydrates are a naturally occurring product of plants, and are the primary source of fuel for the body. There are three main types of carbohydrates: sugar, starch, and fiber. Sugars, or monosaccharides, are the simplest form of carbohydrates, and include fructose, glucose, and galactose. Some mixed sugars, called disaccharides, that you might commonly see include sucrose (table sugar, mix of fructose and glucose), lactose (milk sugar, mix of glucose and galactose), and high fructose corn syrup (from corn starch, mix of glucose and fructose). Due to their simple chemical composition, sugars are digested quickly and cause a rapid release of the hormone insulin. Starches, a form of polysaccharides, are made of multiple sugar units bonded together. Starches are a form of storage by a plant, and foods containing starches have more nutrients than sugars. Starches can range from low glycemic to high glycemic, with low meaning the polysaccharide is broken down to glucose slowly, resulting in a lessened insulin response. Fiber is another form of polysaccharide, and is divided into two major categories: soluble and insoluble. Soluble fiber aids in regulating the insulin response by slowing digestion, and helps lower LDL (bad) cholesterol. Some

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terms that refer to soluble fiber types are: psyllium, wheat dextrin, and pectin. Insoluble fiber helps in intestinal function and promotes regular bowel movements. Cellulose and lignin are two examples of insoluble fiber types. Protein

Protein is made up of amino acids, often described as the building blocks of life. There are many different amino acids, but there are only 22 that are very important to your health. Of these 22, nine of them are called essential amino acids. This is because they cannot be created in the body and must be consumed by eating protein containing foods. Animal proteins are called complete proteins because they contain all nine essential amino acids. Vegetable proteins are typically incomplete as they do not contain all nine. Some sources of protein include red meats, chicken, fish, beans, nuts, and dairy. Fat

Fats are an essential to many bodily functions, including absorbing and transporting vitamins, producing hormones, lining internal organs, energy storage, and neural function. Fats are divided into two main categories, saturated fats and unsaturated fats. An easy way to tell them apart is saturated fats are solid at room temperature, while unsaturated fats are liquid. Saturated fats are found mostly in animal products and tropical oils, and is essential for the production of several hormones. There are two primary types of unsaturated fat, monounsaturated fat and polyunsaturated fat. Monounsaturated fat is found in oils such as olive oil and peanut oil, and may help lower LDL cholesterol levels. Polyunsaturated fats include Omega-‐‑6 fatty acids. Omega-‐‑6 fatty acids are found in vegetable oils and some meats, while Omega-‐‑3 fatty acids are found in certain plants, nuts, fatty fish, shellfish, and grass-‐‑fed red meat. Both Omega-‐‑3-‐‑and-‐‑6 fatty acids cannot be produced by the body, and must be obtained through diet. Research has shown that a high ratio of Omega-‐‑6 fatty acids to Omega-‐‑3 fatty acids can cause inflammation and other health issues. Transaturated fats do not occur in nature. A process called hydrogenation is used to increase the shelf life of fat and cause unsaturated fats to harden at room temperature. These “trans fats” are often labeled as partially hydrogenated oils, and are commonly found in processed foods such as chips, cookies, and margarine. Transaturated fats have been associated with a myriad of health issues, and consumption should be limited as much as possible. Micronutrients Vitamins and minerals are termed micronutrients, as they are vital to your health but do not provide and energy. Vitamins are organic substances (made by something living) and minerals are inorganic and come from the soil and water. Both substances are essential to your body’s functions in numerous ways, and deficiencies can sometimes result in disease or illness. Whole foods, meaning unprocessed or minimal processing, have higher levels of micronutrients compared to processed foods. For athletes, a lack of micronutrients can cause a noticeable decrease in performance due to your body functioning at below optimal levels. Workout Nutrition

Workout nutrition describes pre, intra (during), and post-‐‑workout nutrition. As an athlete, it is crucial that you understand basic nutrition concepts and fuel your training and competition sessions with adequate nutrients. The exact timing of your meals will depend on the timing of your practice or competition schedule. This is a topic best discussed with your coach or dietician, as specific recommendations or prescriptions are not the purpose of this manual.

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Mental Skills Training

• • •

Imagery Basketball Example Focus Routines Goal-‐‑Setting Discus Example

Hydration Maintaining body fluid volume is an integral part of performing to the best of your abilities.

Losing as little as 2% of bodyweight in water can produce noticeable drops in performance, and over a 5% loss of bodyweight in water can reduce performance by as much as 30%. How much water or non-‐‑caffeinated liquids you need to be drinking will depend on your activities, bodyweight, and other factors. A common baseline for hydration is to drink half your body weight in ounces per day. Thus, a 180-‐‑pound person would consume 90 ounces of water. Consult the athletic trainers or the school dietitian if you have specific questions regarding proper hydration.

Mental Skills Training Sport psychology is the study of human behavior thoughts, and emotions in sport and exercise situations, including motivation, fear, and other mental factors that affect athletic success. Many athletes do not consider the psychological side of training until a problem already exists. However, implementing basic psychological skills training may help athletes enhance abilities and avoid developing mental blocks that are detrimental to performance and enjoyment of sport. This manual will include the basic psychological skills of imagery, focus routines, and goal-‐‑setting and how to apply them to your training and competition.

Be advised that you should not jump in to using mental skills in competition before practicing at home and in training. Just like you would not wear a brand new pair of shoes for the first time in a game, “break in” your new skill set before using it in competition.

Imagery

Imagery, also referred to as visualization or mental rehearsal, involves the creation or recreation of a sensory experience in the mind. A successful imagery routine utilizes a variety of senses, including visual, auditory, tactile, and olfactory (yes, even smell). Imagery has been scientifically correlated with improved performance when used as part of a regular psychological skills routine and can also aid in recovery from injury. Below is an example of imagery that Damien might use in a basketball game.

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“Sitting down, I close my eyes and begin to picture the scenario. There are three seconds left and we are down by one. I was just fouled on a spin to the baseline in the post. I try to “feel” the moment, to hear the roar of the crowd, the announcer calling my name as I step up to the free throw line for two shots. I sink the first one, now just one more to win. The referee passes me the ball. I can feel the ball in my hands as I take one dribble, then one more. As I move into my shooting motion I begin to focus in on the hoop. I already know I’m making the shot. The crowd noise begins to fade away; I can’t see anything but the basket. I feel myself rise up on my toes as I release the ball at the perfect angle. I hold the follow through as the ball falls through the center on the hoop. Game over, we win. I repeat this process several times, trying to cover every detail of the situation in my head, until I feel that I am absolutely certain I would make the shot.” Visualization can be internal or external. Internal visualization is imagining the execution of a skill

from your own perspective, or from first-‐‑person. External visualization is viewing yourself executing a skill from an outside perspective, or third-‐‑person. Most people will automatically exhibit a preference for one style, but there may be more evidence that internal imagery can be more effective if you can master the technique. If external imagery is definitely your default style, then do whichever is most comfortable for you.

While imagery can be done at any time, the most popular times have been found to be before and during competition and practice. Imagery is also helpful after practice or competition, when memories of performance are still fresh. Full sensory imagery routines can take as much time as you choose to spend on them. However, brief imagery routines that only take a few seconds can be developed for use in practice or competition. For example, imagining a successful free-‐‑throw in a basketball practice or game can be as simple as closing your eyes and imagining the trajectory of the shot before you make your actual attempt.

Focus Routine Focus routines are actions or cue words used in a pre-‐‑programmed series to enhance concentration

and improve performance. Routines can be used before or during performance to reduce nervousness and distractions while enhancing confidence and attention. Focus routines can also be used after making a mistake or error to effectively re-‐‑center, maximize positive thoughts, and succeed on the next attempt. Like imagery, focus routines are substantially supported by research on athletes of all levels and should be used as a regular part of your training and competition preparation.

The key to successful implementation of focus routines is repetition and habitual use. Think of focus routines as a funnel through which you channel your attention and positive thoughts toward successful performance. Focus routines also must be individualized to suit your psychological skills and needs, so you will need to spend some time finding what works for you.

The classic and most obvious example of a focus routine is the actions of a baseball player before stepping up to bat. You will notice that most, if not all, players have a series of actions they go through—taps the bat against his foot, tugs the arms of his jersey down, adjusts his hat in a certain direction, then adopts his stance inside the batting box. This is an example of a physical action focus routine. Many athletes internalize their routines, going through a “mental checklist” to set them up best for success. This may be the golf player, standing with his or her eyes closed before taking a putt—imagining the course in

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his or her mind, feeling the weight of the club, measuring out his or her swing, and visualizing the ball falling into the hole before stepping up to take his or her attempt.

It is important to distinguish between a focus routine and a ritual. Focus routines are flexible and can be shortened or altered as the situation changes, while rituals and superstitions are ceremonial and can be damaging to the athlete’s mental state if altered.

Your own focus routine will be individualized for your sport and psychological skills and needs. Shorter focus routines have been shown to be more successful in performance, but ultimately, they most important factor is that it feels comfortable to you. Some common elements of focus routines may include: mental checklists, imagery, positive self-‐‑talk, and physical cues. Goal Setting

Goal setting is another important element in your training and competition to continually strive for progress. Many athletes will employ strategies to remind themselves of their goals, such as writing them in a visible place or setting reminder alerts on a cellphone. When you set goals for yourself, follow the S.M.A.R.T. guidelines. Goals should be:

Specific: Goals should be specific to your task and intended performance. Measureable: Goals should be objectively measureable. “Look better” is not objectively measureable, but “increase 1 rep-‐‑max in the squat by 10 pounds” is measurable. Action-‐‑Oriented: Goals should be focused on positive action. “Don’t mess up at Conference Finals” is not positive action, but “throw at least previous PR at Conference Finals” is. Realistic: Goals should be reasonable and attainable. Ask your coach if you suspect that your goal is too lofty and they will be able to advise you. Time-‐‑Sensitive: Goals should have an “expiration date” or a time frame in which you intend to achieve your goals. This will prevent you from plateauing and trying to reach the same goal year after year. Some goals may have longer time frames than others. If you set a goal of “place top 3 in Nationals by senior year” during your freshman year, make sure you have other smaller goals within your control to reach along the way. You should use goal setting regularly in your training and competition. Set at least one major

competition goal and several smaller training goals that are within your control so you are constantly striving for progress. Most athletes will set their main competition goals around a major competition, such as regional or conference playoff events.

For example, the goals of a discus thrower may look similar to the following: Major goal:

1. Win conference championship. 2. Place top 8 at Nationals.

Training goals: 1. Spend at least 1 hour per week outside of practice on technique drills. 2. Increase squat and bench press 1RM by 30lbs before the start of outdoor meets. 3. Be within 5ft of previous PR in the first meet of the season. 4. Practice imagery 3-‐‑5 times per week throughout the season to achieve training and competition goals.

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Recovery Methods • • •

Ice Stretching Recovery Cardio Social Life

Recovery Methods Below are some common recovery methods that you may be introduced to at Western. Your coach or athletic trainer will give you specific instructions for how and when to use each of these methods, with the exception of “social life.”

Ice Ice baths and direct icing can be used to minimize

muscle soreness and decrease fatigue for your next training session. Your coaches or athletic trainers will instruct you if, when, and how they want you to use this resource. It is critical to follow these instructions in order to get maximum benefit. Stretching

You are probably familiar with static stretching. A static stretch is performed by lengthening a muscle and holding the stretch for a set period of time, often 15-‐‑60 seconds. Always maintain good posture when stretching! Athletes will often focus entirely on one body part at the expense of safe position of another. One example of this is the common hamstring stretch, where an athlete is seated on the ground reaching toward one extended leg. Safe execution of this stretch involves maintaining a neutral and braced lower back, but many athletes will fold over their knee, putting excess stress on the lower vertebrae. Be conscious of your posture and positioning when stretching! Recovery cardio

Recovery cardio is often used as a low-‐‑stress workout to increase blood flow and alleviate muscle soreness. As always, follow the directions of your coach or athletic trainer. Guidelines are usually 15-‐‑20 minutes of continuous cardiovascular exercise at a heart rate of 100-‐‑120 beats per minute. Low-‐‑impact exercises are generally chosen for recovery cardio, such as swimming, stationary bike, or elliptical running. Make sure that these recovery workouts do not become challenging extra workouts! The whole point is to enhance your recovery to prepare you for the next session. Social life

Social life is also an important element of recovery, as it allows you time to relax away from your sport. While close friendships and connections within your sport team are important, try using your off-‐‑season time to broaden your social networks and meet people outside of your group. This can also help enrich your

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Mobility and Prehabilitation

• • •

Mobility Prehabilitation Foam Rolling/ART Specific Sport Work

sporting life and avoid burnout during your career. This being said, keep in mind that as an athlete, your actions off the playing field will be under more scrutiny than other students, be cognizant of your choices.

Mobility and Prehabilitation Equally important as strength and conditioning work is mobility and prehabilitation work. After all, it does not matter how strong and fast you are if you cannot stay healthy enough to express your talent in competition. Mobility and prehabilitation describes techniques intended to improve your body mechanics, correct imbalances, and prevent injury. These techniques should be tailored to your sport, as each sport has its own unique injury risks. We include some common injuries and imbalances for each sport at Western in this section, but your coach or athletic trainer will have more specific information for you.

Mobility Mobility work is a commonly overlooked, but vital

component of a complete physical development routine. If you are lacking mobility in one or more joints, imbalances and compromises may develop, as well as a loss of potential force production as a result of an inefficient movement pattern. For example, squats performed to parallel or below have been shown to increase knee stability to a greater degree than partial depth squats, and cause a greater develop of the posterior chain as well as the quadriceps, which helps prevent imbalances from developing. Having the necessary mobility in the ankles, knees, and hips to execute a full squat can aid in keeping you healthy and injury free. A lack of normal range of motion in a joint can also lead to an increased risk of injury due to other joints or muscles having to compensate for the restricted area.

Prehabilitation

Often grouped together with mobility work, prehabilitation exercises can play an important role in keeping you healthy through a long and demanding collegiate sport season. Prehabilitation is sport-‐‑specific injury prevention work and the chosen exercises should be address common causes of injury in your particular sport. For example, if a coach knows that soccer players tend to suffer ACL injuries at a much higher rate then many other sports, he/she may include a prehabilitation exercise such as a Terminal Knee Extension (TKE) in his/her team’s program to activate the vastus medialis muscle of the quadriceps, which

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can improve knee stability and lead to a decreased risk of ligament injury. The following list is not comprehensive, but should serve to introduce you to several mobility modalities and prehabilitation exercises that your coach may include in your workouts. Foam Rolling

Myofascial release has been shown to improve muscular function, muscular performance, and to increase a joints range of motion. Where as static stretching only lengthens your muscles, myofascial release lengthens and relaxes the fascia, a sheath of connective tissue that covers your muscles. Your coach may include some of the following self-‐‑myofascial release techniques in your workouts. Foam rolling general guidelines: Slowly roll across the full length of a muscle, when a painful spot is found, stop rolling and rest on the painful area for 30-‐‑45sec to allow the muscle to relax. If you keep rolling on the painful spot the muscle may seize up and prevent relaxation, as well as possible exacerbating soreness. Foam rolling is generally best used after a workout or on an off-‐‑day to facilitate recovery and alleviate muscle soreness. Consider foam rolling a cheap version of massage therapy. Sport-‐‑Specific Mobility and Injury Prevention Nearly all athletes can benefit from mobility work targeted to the thoracic spine, hip, and ankle areas. The spine is divided into three sections and the thoracic spine is the mid-‐‑spine, from roughly below your neck to just above your lower back. The thoracic spine and hips are two areas in particular that suffer from being in a seated position. As students (and like as future employees as well), much of our academic and recreational life is spent sitting down. As you sit in class, at work, while eating, in the car, or watching TV, your hip flexors are shortening and your shoulders are rounding forward. Shortened hip flexors can lead to decreased posterior chain function, knee pain, and back pain. Forward rounded shoulders can result in tight pectoralis muscles and elongated (weakened) postural muscles of the upper back. As you can imagine, both of these can be disastrous for athletic performance. The best way to prevent damage to the hips and thoracic spine is to not sit down as for as long or as often. Consider using a standing desk and making a conscious effort to spend more time standing, walking, or moving around. [Authors’ note: Will is known for playing video games standing up and Damien can be found on a foam roller nearly 70% of the time he spends awake]. In the event that you cannot reduce your time spent seated, strategic use of hip mobility work can help undo some of the damage done. Some useful hip mobilizations and stretches are shown below. On the right is the Couch Stretch, a great stretch for improving flexibility in the hip flexors and quadriceps. Make sure to keep your core braced and spine stabilized while you stretch to keep the focus on the hip and quadriceps region. This is not a traditional static stretch, so move around while you are in this position to find specific tight areas and try to spend 1-‐‑2 minutes on each leg.

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The 3-‐‑Way Hip Opener is an excellent mobilization technique for the hips, especially in regards to external rotation. The focus of this opener is increasing the rotational range of motion and adductor/abductor flexibility in the lead hip. Some keys are to make sure the front knee stays straight up and down over the heel, keep the lead foot flat, and to stay active in each position. Similar to the couch stretch, this is not traditional static stretching, so spend 15-‐‑20 seconds in each of the three positions actively searching for tight areas.

Strength Training and ACL Injury Prevention

ACL injuries are one of the most common major injuries, and are a concern for athletes in many sports. This injury often occurs in non-‐‑contact cutting moves, can keep you out of competition for 6-‐‑12+ months, and may affect your future performance even after recovery. As such, the prevention of ACL injuries is a major goal in many strength and conditioning programs. A key to prevention of this injury is to work towards balance between the four quadriceps muscle, the hamstrings, and the glutes. When these muscle groups are properly balanced the risk of injury is decreased due to improved movement patterns. One common method of ACL prehabilitation is to strengthen the vastus medialis (the inner quadriceps muscle), which helps prevent the knee from caving in during cutting or other athletic moves. This may be effective because the vastus medialis is often weaker then the other quad muscles, especially the vastus lateralis (the outer quadriceps muscle). Weight lifting has been shown to be one of the most effective methods in ACL injury prevention, especially squats or single leg exercises where the knee reaches 90 degrees or less of flexion (quadriceps parallel to ground), as this range of motion results in a higher activation of the vastus medialis as compared to partial range squatting movements. Weight training for injury prevention is especially critical for female athletes because the risk of an ACL tear in female athletes is six times that of male athletes due to biomechanical joint factors and strength imbalances. That statistic is by no means meant to scare you away from your sport, but to encourage you to take your strength training seriously.

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Campus Resources

• • •

Tutoring Center Health Center Abuse/Harassment Academic Advising Counseling Center Dietician Athletic Compliance Athletic Training Staff Center for Performance Excellence

Campus Resources Below are some resources that may be of use to you during your time at Western as a student-‐‑athlete. You should never “suffer in silence”—there are resources for everything to keep you physically and mentally healthy, happy, and eligible to practice and compete in your sport. These resources are by no means the limit of what we have to offer, so if you need assistance in a way other than described below, ask your coaches and they will be able to direct you to the correct resource.

Tutoring Center Western has a Tutoring Center available to all students located in Wilson Library 280. The Tutoring Center offers drop-‐‑in tutoring, tutor-‐‑led study groups, and study skills tutoring completely free of charge for any class and subject that Western offers. Their hours and website are below. Website: www.wwu.edu/tutoring/ Regular hours: Sunday 5pm-‐‑9pm Monday-‐‑Thursday 9am-‐‑9pm Friday 9am-‐‑5pm

Health Center The Student Health Center is a primary care medical clinic that provides a wide range of affordable health care to eligible students. The Health Center is staffed by a team of physicians, nurse practitioners, registered nurses, and support staff. The Health Center is equipped to provide preventative health care as well as mental health concerns, illnesses, and injuries. Website: www.wwu.edu/chw/student_health/ Regular hours: Monday, Tuesday, Wednesday, and Friday: 8:30am-‐‑4pm Thursday: 9:30am-‐‑4pm

Abuse/Harassment “It is the policy of Western Washington University to provide an environment in which students, staff, and faculty can work, live, and study free from all types of sexual misconduct. The range of sexual misconduct includes sexual harassment, sexual intimidation, sexual coercion, sexual assault, and rape. The University will act to prevent and eliminate such behavior. Individuals who engage in sexual misconduct will be subject to sanctions, including written reprimand, termination, or expulsion” (Western’s Policy on Sexual Misconduct). Website: www.wwu.edu/vpsa/SexAssaultPandP.shtml

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Academic Advising The Academic Advising Center is available as a resource to help current students with course selection and registration, GUR progress, major and minor selection, and understanding Western’s academic policies. As a student-‐‑athlete you can also make appointments to see Dr. Kamena, the Athletic Compliance Officer, who can also help you with academic advising. Website: http://www.wwu.edu/advising/

Counseling Center The Counseling Center in Old Main 540 offers assistance with any life problems or emotional concerns that may arise during your time at Western. The Counseling Center staff includes psychologists, mental health counselors, and masters and doctoral level trainees who work under supervision of the professional staff. Website: www.wwu.edu/counseling/index.shtml Regular hours: Monday-‐‑Friday: 8:30am-‐‑4:30pm

Dietician Western also has a full-‐‑time Registered Dietitian, Sarah Richey, available by appointment to Western students. Richey can be reached at (360) 650-‐‑6254 to make a private nutrition and diet consultation appointment. Website: www.facebook.com/WWURegisteredDietitian

Athletic Compliance Officer Dr. T.H. “Butch” Kamena is Western’s Athletic Compliance Officer and Academic Advisor. Compliance Officers are responsible for ensuring that athletes and coaches are meeting NCAA rules and regulations. If you have any questions regarding eligibility, academics, or any other issues related to athletics, Dr. Kamena will be able to help you. Email: [email protected] Office phone: (360) 650-‐‑6655

Athletic Training Staff As a student-‐‑athlete, you will primarily rely on the Athletic Trainers for your physical health care. The Athletic Training room is located in Carver Gym 120D and is staffed by certified Athletic Trainers. Athletic Trainers will assist with emergency care, injury evaluation, injury rehabilitation, taping and bracing, wound care, and referrals for any other general medical conditions. Website: www.wwu.edu/chw/student_health/athletic_services.shtml www.wwuvikings.com/ot/athletictrainingservices.html

Center for Performance Excellence The CPE is operated by the sport psychology graduate students and faculty member, Dr. Linda Keeler from the Physical Education, Health and Recreation department. Sport and exercise psychology services are available through the CPE. Contact [email protected] or (360) 650-‐‑7269.

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References and Contact Information The Incoming Athlete Prep Manual was written with information from the following resources.

Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning. (3rd ed.). Champaign, IL: Human Kinetics.

Dos Remedios, R. (2007). Power training. New York, NY: Rodale.

Goodson, A. (2013). Fueling the athlete. Texas Christian University Athletics.

Starrett, K., & Cordoza, G. (2013). Becoming a supple leopard. Las Vegas, NV: Victory Belt Publishing.

Weinberg, R., & Gould, D. (2011). Foundations of sport and exercise psychology. Champaign, IL: Human Kinetics.

We hope this manual helps you during your career as a student-‐‑athlete. If you have any feedback for us as either a coach or an athlete, Will and Damien can be contacted via email at the addresses below. Go Vikings!

Will Ruth: [email protected]

Damien Fisher: [email protected]

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