Preseason Conditioning

Prehabilitation Decreases the chance of injury by addressing areas of concern or deficits identified before participation in a sporting event. A program can be implemented to strengthen and develop these areas, thus reducing the chance of injury during participation.

Strength Training Adaptation refers to the systematic application of exercise stress sufficient to stimulate muscle fatigue, but not so severe that breakdown and injury occur. Overload is a progressive overwork of muscles at a controlled, increased rate to achieve consistent gains in strength.

Strength Training (cont.) Specificity refers to the ability of particular muscle groups to respond to targeted training, so that increased strength is gained in that muscle group only. Reversibility is the process of muscle atrophy due to disuse, immobilization, or starvation, which leads to decreased muscle mass and strength.

Strength-Training Exercises Isometric exercise is an activity that causes tension in the muscle to increase, but does not cause the muscle to shorten. Dynamic exercise (isotonic) is an activity that causes muscles to contract and shorten.

Dynamic exercise

Strength-Training Exercises (cont.) Dynamic muscle training works muscle groups through their range of motion.

Strength-Training Exercises (cont.) Manual resistance training is a form of dynamic exercise accomplished using a training partner.

Strength-Training Exercises (cont.) Isokinetic exercise is an activity in which a machine is used to control the speed of contraction within the muscle’s range of motion. Circuit training uses 6 to 10 strength exercises that are completed one after another.

Strength-Training Exercises (cont.) Static stretching refers to gradual, slow stretching of the muscle through the entire range of motion, then holding the position for 20 to 30 seconds. Ballistic stretching is a rhythmic, bouncing action that stretches the muscles a little further each time.

Strength-Training Exercises (cont.) Proprioceptive neuromuscular facilitation involves the contraction and relaxation of muscles against maximum resistance at the end of the range of motion.

Cardiorespiratory Training Activities that put an increased demand on the lungs, heart, and other body systems May improve performance in all sports activities