Here are the clips for the GPP – General Physical Preparation as well as the stretching and mobility circuits for the start of the year.
The other staple of many of the programs is the Matrix.
Have a great workout!
A friend of mine sent me this link a few days ago and I wanted to add some of my own experience to the mix as well. In my 30+ years of coaching and teaching I have seen a trend for earlier and earlier specialization. Children 8, 9, 10 years of age are being labelled as the next phenom in a certain sport. That label can be a recipe for a very short career and also limit the level to which the child can develop.
The best thing for kids growing up is to play many sports and to be involved in as many activities as they are comfortable doing. There is a former athlete of mine who is now in the NHL and he played Volleyball, Basketball, Badminton and competed in track and field until he was 16. By the way he competed at the highest level in ALL of those sports. He also played some lacrosse in the summer. I am not advocating that every athlete needs to be as busy as this athlete was, I am pointing out that this diversity allowed him to develop more athleticism that helped to make him a better hockey player when he decided to specialize.
Mike Boyle, who is the strength coach for the Boston Red Sox, has talked about getting athletes to play many sports for years. Now this orthopaedic surgeon is confirming what many coaches have talked about for years.
I have to share another success story with you.
6 Day Recovery from a High Ankle Sprain.
At OFSAA West Track and Field this year in Windsor a GRCI hurdler fell in her long hurdles and sprained her ankle. (Saturday, May 31) I forgot the bands in Kitchener…duh….. She was very sore by the time she got home to Kitchener. She received an X-ray and that came back negative. She was diagnosed with a high ankle sprain. On the way home from the hospital I shared with her a story about another GRCI athlete who sprained her ankle the week before WCSSAA and ended up setting a WCSSAA record 7 days later. (see that full story below) I told her that I couldn’t make her any promises that she would be ready for OFSAA the next week for the sprint hurdles. I suggested that she try the bands and see what happens.
After the very first session late Saturday night she went from not being able to put any pressure on the foot to being able to walk on her own with a limp.
She came in Monday morning walking normally as she worked with the bands 5 times on Sunday. She continued to use the bands 4-5 times a day all week.
Friday, June 6th – She ran in her heat placing second and advancing to the final. Later that day she placed 5th in the finals in all of ONTARIO. Her seed going into the final was 5th and that was based on running on a healthy ankle the week before.
Please share this with anyone who needs to get better from a sore ankle. ICE is dead…..METH is the way to health. Movement, Elevation, traction and Heat.
More support for the bands and twisted ankles. 2 articles in 2 days!! YEAH!!
Reposted from Sept. 25, 2009
The first time I came across this book I almost fell over! It was so far outside what I had learned I thought that it was a misprint. I had lived with icing sprains of my own for 25+ years and I had spent the first 20 years of my coaching career doing the same for my athletes.
Thanks to Coach Dick Hartzell and Dr. Michael Shimmel for Co-authoring this book!!
Last year, 6 days before the WCSSAA track and field championships GRCI’s #1 female high jumper twisted her ankle badly enough that she could not walk on it. Her brother carried her up the stairs of her home near Centennial Stadium and I went to the school to get the bands.
Within 30 minutes of using the bands as described on the DVD she was able to walk on it again.
I left the bands with her to use a few more times that night. The next day (Friday)she came to school with crutches that she picked up at a local medical facility (she got an x-ray to make sure the ankle was ok) and was she limping a bit. We did another 20 min session that morning and she put the crutches in her locker for good as she no longer needed them. The people at the medical facility said to take 3 weeks off.
She used the bands all weekend and she went on to be able to run on Monday with some tape to support her. On Wednesday of the same week she set a new school record and tied the meet record as well in her High Jump. I WAS AMAZED!!!
In the first 3 weeks of this school year I have helped 4 different students with the bands on varying degrees of ankle sprains and every single one of them has had a drastic improvement over a very short time. I am talking minutes. These were all minor sprains.
Hope this helps you to get athletes, friends and family that you know, healthier faster!!!
Remember – Movement, Elevation, Traction and Heat. (METH) RICE is obsolete for Grade 1 and 2 Ankle sprains….
This is only done on sprains. If at any time the soreness increases while you are working on this process stop immediately and get an X-Ray.
PS – As I transfer this post over to my new site I will add another story. Thursday, Feb 13 after school one of the Senior Boys’ BBall players went down with an ankle sprain. He used the bands right at the game and was able to be taped up and get back in the game. He visited a family friend that night who is a local Physiotherapist and the physio said to ice and do nothing for a few days. He had a game Saturday night and he really wanted to play. I saw him Friday morning with crutches and asked him if he wanted to use the bands again to feel better and he said yes. After 20 minutes of work he said his level of soreness when from an 8/10 to 2-3/10. He played Saturday night and made a significant contribution to the team and the team made it to the Finals on Wednesday night.
ankle – Word file for ankle strengthening exercises.
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