Friday, April 30, 2010

Summer Programs at APC!

APC has an exciting summer planned for athletes of all ages! It's a great time to take advantage of:
      • SPEED Programs
      • Strength Training
      • Core Training
      • Conditioning
      • Sport Preparation
And much more! Spend your summer with APC and UNLEASH YOUR POTENTIAL!
Check out our summer schedule below!
SPEED PROGRAMS AT APC


APC has a wide variety of SPEED training options available through our Summer and Year-Round programming. Whether it's classes, clinics, or personal private training, we've got what you're looking for!


MAY
5/4-6/1   Booty Camp
Fun, Fabulous, Fearless, FEMALES! Women's fitness, Tuesdays from 6-7 pm. Current Adult Fitness clients can come for FREE!
5/17 and 5/19   Soccer Tryout Prep Program
Enhance your strength and speed in preparation for soccer tryouts at the end of May! Two days only, 6-8 pm.
Train with our coaches to maximize your total athletic preparation for college sports this fall!
5/22     Youth Basic Training (YBT) Camp
This 2- hour camp will focus on basic motor skills, cross training, and athletic development for athletes age 6-9. Sign up for a Summer Package of our weekly YBT course at the camp and get a 20% DISCOUNT!
Combine testing at APC for players age 8-13+, including 40 Yard Dash, Vertical and Broad Jump, Pro Shuttle, and Push-up Strength Test.
JUNE
6/14-8/20    Total Athlete Training (TAT) and Advanced Athlete Development (AAD) Programs now offered from 10 am to 12 pm in addition to our usual evening schedule.
 6/14-8/6    Off-Ice Conditioning for Figure Skaters at the IcePlex.
Mondays, Thursdays, and Fridays from 10-11 am, in 2 3-week sessions. Contact Elle for more info.
6/14-7/2    Ice Hockey Training 
Mondays, Wednesdays, and Fridays from 12 pm to 1:30 pm.
 6/18-8/20   Youth Basic Training
For athletes age 6-9, Fridays from 2:00 pm to 3:00 pm.
 6/26    APC SPEED CLINIC
10:00 am to 12:00 pm
JULY
7/10     APC SPEED CLINIC
10:00 am to 12:00pm
7/19-7/30   Summer Football Conditioning Camp
2 weeks of conditioning for football players age 12-18.
 7/26-8/16         Pilates for Golf
4-week session, Mondays from 6-7 pm.
7/28     ZUMBA begins!
Cardio conditioning using Latin and Hip-Hop Dance. Wednesdays from 6-7 pm.
DON'T SEE WHAT YOU'RE LOOKING FOR?
LET US KNOW!
APC offers a variety of fully customized training opportunities for small groups and teams. We can custom tailor a clinic or series of training sessions to your specific needs, or the needs of your team. Sharing the cost of training with your small group makes elite training accessible to everyone.

Thursday, April 29, 2010

Exercise of the Month


By William Parker, CSCS
Athletic Performance Center

May – Modified Pull Up

In my 15 years of training, I have seen many different problems resulting from improper upper body strengthening.  One of the most prevalent, anterior (forward) rounding of the shoulders has been identified by even the most novice of observers who enter a typical gym setting.  People have this condition due to excessive chest exercises like the Bench Press.  This comes from an overall imbalance in physical activity or exercise selection.  Negative health issues that can arise as a result of such an imbalance include, shoulder impingement, pectorals or biceps tears, and complications in the cervical spine, among others.  In order to maintain proper muscular balance and structural alignment one needs to train the body with a holistic and functional mindset.  One exercise to help counter the potential negative effects of the Bench Press is called a Modified Pull Up. 
            To perform a Modified Pull Up, you will need a stable horizontal structure, like a barbell on a rack as seen in the pictures below.  Other options for use include a low tree branch, or various play ground equipment.  Start by placing your hands roughly shoulder width apart on the barbell (for the rest of the description, I will use the example of a barbell as the stable horizontal structure).  With your arms straight, you will then slowly walk your feet forward and underneath the barbell allowing your body to rest at an angle (see picture 1).  Then pull your entire body to the barbell squeezing your shoulder blades together and pulling your elbows back while maintaining a straight line through your ankles, knees, hips, core, and neck.  Finally, slowly and under control, lower your body back to the down position.  The following are a few notes to help you maximize the Modified Pull Up: 
  • Make sure your chest line is at the barbell when in the up position (see picture 2).
  • When pulling to get into the up position, keep your shoulders/chest parallel to the barbell.
  • Various rope set ups can also be used.  This will increase the difficulty of the exercise. 
  • Adjust your body angle to increase or decrease the difficulty. 
    • Higher the barbell = easier the exercise
    • Lower the barbell = harder the exercise

APC Congratulates Terrell Hudgins


APC would like to congratulate Terrell Hudgins of Elon University for getting picked up by the Dallas Cowboys.  Terrell trained for 9 weeks at the APC this Winter in preparation for his Pro Day work-out for NFL scouts at Elon.  The hard work of the 6'2" 225lbs Wide Receiver helped him improve his 40 yard dash time from 4.70 to 4.52, which is what the scouts wanted to see. 
"My trainer had me ready for just about everything that we did," said Hudgins after his workouts.  "I performed better than what I have in past years in some of the drills, which was exciting.  Hopefully all of this will help me out in the future. My 40 time was the main thing that we had to focus on."
Overall, Terrell was able to improve on his 40 yard dash by 0.18 seconds, vertical jump by 2.5", and broad jump by 5".  These improvements combined with Terrell's success on the field (he broke 10 NCAA records, 4 of which were held by Hall of Fame WR Jerry Rice) helped him achieve his dream of competing in the NFL. 


Terrell's NCAA all Division 1 records:
career 1,000-yard receiving seasons = 4
career games gaining 100+ yards receiving = 28
career receptions = 395
career receiving yards = 5,250

(Photo by Mark Gormus - AP)

Wednesday, April 14, 2010

Thanks to our High School Football Combine Participants!




 Special thanks to all the athletes who participated in our High School Football Combine on April 10. This program featured drills such as the 40 yard dash, the L-Drill, Pro Shuttle, Vertical Jump, and Broad Jump.





We focused extensively on the mechanics of explosive starts, quick turning, and making the most economical use of body structure, centers of gravity, and power.



                                                                                                                                                                      



We ended the session with Nike SPARQ football testing protocols, measuring Vertical jump, 40 Yard Dash, Pro Shuttle and Kneeling Power Ball Toss for comparison with national results. Everyone in attendance gave 110%- great job guys!

Friday, April 9, 2010

APC Tips for Youth Sports Safety

April is National Youth Sports Safety Month. From competitive and elite athletes interested in maximizing their performance, to individuals looking to maintain their active lifestyles, the Athletic Performance Center provides exceptional care for any need related to sports and exercise. Here are some tips to keep youth healthy and in the game.

General Safety Tips:
  • Make sure your child uses the proper protective sports gear, such as mouth guards or eye protection for a particular sport.
  • Perform a Dynamic Warm up before exercise. This can help minimize the chance of muscle strain or other soft tissue injury during activity. Warm up exercises make the body's tissues more flexible and ready for the demands of sports activity.
  • Wear sunscreen and a hat (where possible) to reduce the chance of sunburn, which is actually an injury to the skin.
  • Stay properly hydrated while playing.
  • Treat Injuries with R.I.C.E.

  1. Rest. Reduce or stop using the injured area for 48 hours. If you have a leg injury, you may need to stay off of it completely.
  2. Ice. Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel.
  3. Compression. Compression of an injured ankle, knee, or wrist may help reduce the swelling. These include bandages such as elastic wraps, special boots, air casts and splints. Ask your doctor which one is best.
  4. Elevation. Keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb.
Injuries are common while playing sports. Below are some common childhood sports injuries. Know the warning signs of a serious injury.

Sprains and Strains : These injuries are very common in active children and adolescents. A sprain is an injury to a ligament, a tough and fibrous connection between two bones. Sprain injuries typically involve stretching or tearing of the ligament. A strain is an injury that occurs to a tendon, another type of connective tissue that connects muscle to bone.

While these injuries are typically minor and resolve quickly without seeking medical attention, there are several key factors that should be kept in mind when deciding if your child needs to see a physician or not. If your child experiences any of the following, see a physician as soon as possible:
  • Severe pain, inability to move or put weight on the injured area
  • You cannot touch the injured area without severe pain
  • Any lumps or bumps that look different than the uninjured side
  • Buckling occurs when attempting to use an injured joint
  • Numbness around the injured area
  • Red color surrounding or streaking from the injured joint or foot
  • Multiple injuries to the same area or joint
Growth Plate Injuries: All growing bones have an area called the physes or “growth plate” where special cells cause lengthening of bone in children and adolescents. These areas are very susceptible to injury, and can often mimic a simple sprain or strain. If a suspected sprain or strain is not improving within 48 hours, it could potentially be a more serious growth plate injury.

All injuries to the growth plate may cause a problem with bone growth, therefore it is very important to have these injuries identified and treated early. The specific amount of injury to a growth plate can be determined with a basic x-ray. Most growth plate injuries that do not require surgery do very well with immobilization of the area and appropriate time off before returning to active play.

Girls may continue to grow late into their teens and boys through the early 20’s, so it is always important to keep these potentially serious injuries in mind if your child is hurt while playing.

Repetitive Motion Injuries: Active children can be at risk for repetitive motion or “overuse injuries” the same as adults. All major joints of the body are at risk for developing repetitive motion injuries, although in children the shoulders, elbows, knees, and ankles are most at risk. Overuse injuries may occur if your child participates in a specific sport or activity on a very regular basis. Pain will typically develop slowly over time, often getting to the point where playing is no longer possible. It is very important that children in organized sports learn proper techniques related to their sport in order to protect their growing bodies and avoid injuries that may prevent them from having fun and living a healthy lifestyle.

Heat Injuries: Heat tolerance is much lower in children than adults. Children have a reduced sweating capacity and greater body surface area to weight ratio as compared to adults, which places children at a much higher risk of overheating when exercising and playing vigorously. When a child becomes dehydrated, their core body temperature rises significantly faster than an adult, leading to potentially deadly consequences within 20 minutes if overheating develops and is not recognized.

Symptoms that may be signs that your child is suffering a heat related illness include:

  • muscle cramps
  • rapid heart rate
  • nausea
  • vomiting
  • headache
  • poor coordination
  • confusion
  • irritability
If there is any suspicion that this may be an issue for your child, evaluation at an emergency department is the best plan.

Tips for Exercising Safely in Hot Weather : Recognize the dangers of playing in the heat. 

  • Respond quickly if heat-related injuries occur
  • Schedule regular fluid breaks during practice and games.
  • Drinking water is the best choice; other suitable liquids include fruit juices and sports drinks
  • Kids need to drink 8 ounces of fluid every 20 minutes while playing an active sport, plus more after playing
  • Wear light-colored, "breathable" clothing, and wide-brimmed hats
  • Use misting water sprays on the body to keep cool

Thursday, April 8, 2010

Spring Break Olympics



Special thanks to the athletes that made our Spring Break Olympics week memorable and fun! APC would like to recognize the accomplishments of some of our athletes in particular:

Females:
 Erica
25 yd Prowler Push = 401lbs (over 3 times her body weight!)

Kaitlyn
Jump Rope, single leg
- Right leg = 45 sec
- Left leg = 36 sec
YIRT conditioning test (in the form of a beep test) = stage 23


Males:
Parker
Vertical Jump = 24.2 inches
Broad Jump = 7.33 feet

Vince
Jump Rope double leg = 212 sec

Fraser
YIRT conditioning test = stage 39

Paul
Jump Rope
-         Right leg = 66 sec

The APC trainers certainly enjoyed working with all the athletes who joined us for the week, and we congratulate you on your excellent performance!

Wednesday, April 7, 2010

High School Football Combine Prep This weekend!

Join APC this weekend for a High School Football Combine Prep clinic! We will be presenting training specific to the combine drills, our guests Carolina Skills Academy will provide further training on fundamental skills specific to positions on the field, and our guests from Sports Recruits, Inc. will be on hand to answer recruitment specific questions and help you to open up your network with college recruiters! For more information, visit our webpage.

Monday, April 5, 2010

STOP Sports Injuries Campaign

Youth sports injuries are on the rise- according to the Centers for Disease Control, High School students represent an estimated 2 million injuries, 500,000 doctor visits and 30,000 hospitalizations every year.

In addition to an increase in the number of youth sports injuries, another trend is a decrease in the minimum age of sustained injury, with an estimated 3.5 million children under the age of 14 being treated for sports injuries every year.

Experts say that a lack of attention to injury prevention may play a large role in these increasing numbers. This is where the STOP Sports Injuries Campaign comes into play- it will feature public service announcements, information about sport specific injuries on their website: http://www.stopsportsinjuries.org/, and The Pledge for athletes, parents, coaches, and health care providers to support.


Read more about the STOP Sports Injuries Campaign


APC’s staff of licensed physical therapists, certified strength and conditioning specialists, and certified /licensed  athletic trainers  are available for injury screens or to  present to your group/organization to help raise public awareness and educate  parents/coaches/athletes about sports safety. Contact us or visit our website for more information!