Athletic Performance Center

New APC Blog

2011-04-26T19:56:00.000-04:00

APC's blog has moved and improved!

If you'd like to continue to follow our posts, find us here: APC Raleigh Blog. And if you've not done so already, Find us on Facebook and sign up for the latest programs and announcements in our Monthly Email Newsletter!

Connect with us and get ahead of the game! See you soon...

Exercise of the Month: Plank

2011-03-29T13:30:00.000-04:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

April – Plank

Core stability is a key component to high level athletics and is required to maximize speed, power, jumping ability, and strength. I often refer to the kinetic chain when discussing the importance of core training. Think of the body as a metal link chain. If force is applied to the chain and there is one link weaker than the rest of the chain then the overall strength of said chain is limited to the ability of the weakest link. Practical application of this would be an example of a person training with a Leg Press machine who can lift much more force than they can Back Squat. This is because they are limited by the strength of their core. Even the most well trained athletes will still have this limitation, but it can be drastically reduced. The overall functionality of a Back Squat is much better than a Leg Press because of this kinetic chain concept since it is a superior parallel to actual sport situations.

One of the exercises we use to improve core stability is called a Plank. To properly perform a Plank you will start by lying on the ground face down with your forearms flat to the ground in a rested position (hips and knees on the ground). Then you will lift your hips and knees to straighten out your body from your heels to your head. You will need to focus on stability in the ankles, knees, hips, core and neck. While holding this position, try to keep your belly-button tight and engaged while also maintaining a smooth rhythm to your breathing. Finally, keep your shoulders and hips parallel to the floor (no rotating). There are several ways to increase difficulty: try holding for longer time, lifting one arm, one leg, or opposite arm/leg at a time, or place your forearms or feet on an unstable surface like a Stability Ball.

Exercise of the Month: Squat

2011-01-28T20:02:00.000-05:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

February – Squat

Leg strength and power is a foundational building block for most athletes. This is needed for movements like sprinting, jumping, cutting, backpedaling, and shuffling. A Barbell Back Squat, or Squat (as it is most commonly referred to), is a wonderful exercise to develop strength and power through the legs and hips. A Squat also mimics the same neuromuscular pattern as the previously listed movements.

Performing a Squat correctly can be quite challenging depending on the participant’s prior injuries, flexibility, general strength, and motor control. First, spread your feet shoulder width apart and slightly turned outward. Then bend your knees forward, letting the hips move backward slightly and then down. Lower your hips until the crease of your hip is below the top of the knee cap, as in pictures #1 and #2. This depth will help alleviate the shear force on the knee by engaging your Adductors (groin) to assist in lifting the load. Maintain even weight distribution between right and left leg, and heel and toe of the foot. On the lowering phase, inhale deeply and hold, exhaling as you push through your feet and lift the load to a tall, fully straight position with your hips pressed forward.

Make sure you do not push your hips back too far as in picture #3. This changes the Squat into a Good Morning, (using different muscles) and can put a tremendous load on back. Before attempting a load heavier than your body weight, consult a physician and fitness professional.

Exercise of the Month: Reverse Hyper-extension

2010-12-22T19:52:00.000-05:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

January – Reverse Hyper-extension

Many people have problems using their full leverage potential while running. This is typically due to a lack of complete extension at their hips. Reverse Hyper-extensions are a good exercise to perform to help correct this deficiency. It forces the body to activate the Gluteus Maximus, Hamstrings, and Erector Spinae, muscles that extend the hip joint.

To perform a Reverse Hyper-extension, you will need an elevated surface, like a stability-ball, padded machine or couch, to lean over in a stable position. Use your arms to maintain firm, secure positioning of your torso while letting your legs freely hang, as in picture #1. Then tighten your thigh muscles (quadriceps or quads), and lift both of your legs to the ceiling from your hips, as in picture #2. To increase difficulty you can add resistance such as bands, ankle weights or heavy shoes/boots. Try starting with 2 sets of 15 reps, pausing in the top position for a full second.

Exercise of the Month: Hip Bridge

2010-11-24T20:18:00.001-05:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

December – Hip Bridge

Maintaining muscular balance is one of the main aspects in helping to reduce the risk of injuries through resistance training. A common weak area is the posterior chain, which is the linking of muscles on the back side of a person’s body. Examples include: calves, hamstrings, gluteus, erector spinae, and rhomboids. The Hip Bridge is a good exercise to help strengthen one’s hamstrings and gluteus.

To perform a Hip Bridge, you will start by lying on the ground with your knees straight and heels resting on a solid and elevated surface (like a step or box about 6”-12” high) as in picture #1. Next, you will tighten your hamstrings and gluteus to lift your hips as high as you can, pausing at the top. Finally, return your hips back to the ground and repeat this movement 15-20 times for 2 sets. To add difficulty, you can use an unstable surface (like a stability ball) to place your heels on. This will challenge your balance/stabilizing muscles.

Athlete of the Month: Steve Mitchell

2010-11-24T20:05:00.000-05:00

Athlete of the Month: Steve Mitchell

Pictured above is Steve Mitchell, who recently completed the Marine Corps Marathon in honor of his son. Here's what he had to say about it:

" 'Unleashing My Potential'

This photo was taken just under the bridge 300 yards from the hill to the Iwo Jima Memorial and the finish line. 26 miles under my shoes. I finished in 5:50:41.

Thanks to Jaime, Abby, Dr. Kevin Logel and the staff on site at APC I was able to complete this marathon in honor of my son, Captain Seth Mitchell, USMC. Seth ran the MCM in 2001. Seth was KIA in Afghanistan on 10/26/2009. Seth had a steel determination to realize his dream of piloting a Cobra helicopter to support Marine ground troops.

Through his will, the grace of God and the precise skills of the APC I was able to complete the 35th Marine Corp Marathon.

Thank you all.

Respectfully and sincerely,

Steve Mitchell "

Steve,

Jaime, Abby, Dr. Logel, and all of us at APC are very proud to have been a part of your success in the MCM. Thanks for choosing us, and "Thumbs Up!" to you!

APC Congratulates Kaitlyn OShea

2010-11-23T19:27:00.000-05:00

Kaitlyn OShea signed a National Letter of Intent to play softball for George Washington University on Wednesday, 11/10/10. This is a great accomplishment and exciting time for her and her family as well as the Leesville High School Pride Softball Family.

Says Coach Suzanne Tadlock, "Her teammates, teachers, coaches, family and friends in her past and present are all a part of this accomplishment. It is a culmination and the ups and downs, adversities and successes that has led to this moment."

The Sports Performance Specialists and all of us at APC are proud to be working with you and your team, and wish you all the best of luck in the future!

Way to go Kaitlyn!!!!

Bootcamp Fitness Trends for 2011

2010-11-12T14:55:00.000-05:00

Bootcamp Fitness Trends for 2011

According to a recent study by the American College of Sports Medicine featured in USA Today, Bootcamp style training will be taking the fitness world by storm in 2011.

For cardiovascular fitness, strength and flexibility gains, and core stability, it’s hard to beat; not to mention turning excess pounds into lean mass:

For over four years, the Certified Strength and Conditioning Specialists at APC have been at the forefront of effective Bootcamp style program design. Our Adult Bootcamp packs a powerhouse of fitness and performance tools into a quick and intense program that can have you out the door in an hour, and in peak condition in a matter of weeks.

Adult Bootcamp meets Monday, Wednesday, and Friday in 2 sessions, from 6-7am and from 9-10am, and for those looking for additional core work and flexibility training, our Adult Bootcamp also includes a Pilates mat class on Tuesdays from 9-10am at no additional charge. Careful program design ensures that you’ll have a new and challenging workout every time!

Still not enough? Join our Adult Bootcamp class and get the Workout of the Day any time you want, Monday through Friday from 7am-4pm. You’ll have full access to our 22,000 square-foot elite training facility all week!

We’re so sure you’ll get the best workouts of your life with us at APC that we’ll give you a full week to try it, FREE.

Don’t wait for the New Year to meet and exceed your fitness goals.

Get started today!

Exercise of the Month: Landing Mechanics

2010-10-21T18:39:00.000-04:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

November – Landing Mechanics

Position 1

Jumping is an important element used in many sports. Being able to jump high is good, but one also needs to be able to land from the jump well too. It is important to concentrate on the landing technique more than the jump. This is because a bad landing can lead to very serious injuries and if someone is injured, then it does not matter how high they can jump since they are on the sideline. Proper Landing Mechanics can also make one quicker and more explosive.

Position 2

When practicing Landing Mechanics you should start by standing tall on a small box or step, about 6-12” high, with your arms straight overhead as in the picture for position 1. Then step forward and fall to the ground, do not jump. As you are falling, prepare for the landing by bending at your hip, knee and ankle with your feet shoulder width, core tight, chest up, and arms aggressively swinging down and back from the shoulder. Upon landing, you want your entire body to be very still and stable at the moment of impact. While on the ground, keep your body weight even between both feet and your chest up with your arms back. After landing the first few, hold position 2, as in the pictures, for 5-10 seconds to help your body “remember” the position.

Position 2 Side View

Athlete of the Month: Joe Lingle

2010-10-20T13:35:00.000-04:00

Athlete of the Month: Joe Lingle

Joe Lingle was born on February 25, 1992 in Philadelphia, PA. He’s completely deaf and has been playing ice hockey for 9 years. He played for his high school Varsity team, the North Penn Knights. In 2009, he played on Team USA in the World Deaf Ice Hockey and Curling Championships, bringing home a bronze medal. He received the Most Improved Player award 2 years straight from the American Hearing Impaired Ice Hockey Organization.

Joe is majoring in Mechanical Engineering at the Rochester Institute of Technology, but plans to transfer into the Environmental Science program.

Joe spent his summer training with us at APC in the College Prep daily training program. We recently got an email from him that said:

“Guess that training this summer paid off. I made the Deaf Olympic team roster and will be going to Slovakia this coming February. I also made the RIT ACHA Division 1 team and am currently playing with them. Thanks for the help!”

Congratulations Joe from all of us at APC- Keep up the hard work!

Athlete of the Month: Janice Reilly

2010-09-29T12:08:00.000-04:00

Athlete of the Month: Janice Reilly

Janice Reilly's Friesen 5k victory on 9/12/10 was actually the latest in a series of personal victories, beginning with a firm decision she made in back in March of 2006...

“In Feb. 2005 I did my first duathlon. At that race, I made the US team to go to the World Duathlon Championships held in Australia. Within a month of that, I felt there was something wrong with my body and even told my husband that I believed I had cancer. One year later, in Feb. 2006, I was diagnosed with breast cancer. I had competed much more in running and was new to the duathlon. Shortly before my cancer diagnosis, these were my running times:

10k, Old Reliable, Raleigh, NC (37:28)
Half Marathon, Pomoko Running Crab, Va. (1:23:16)
5k, Run for the Oaks, Raleigh, NC (18:16)

My diagnosis came as a surprise since I had no known risk factors and no family history. I found the lump in Nov. of 2005, but a mammogram didn't show it at all and when seen with ultrasound, it was thought to be just a fibrocystic area. A recheck 3 months later was brushed off by the radiologist as a benign growth, even though it had grown 1/2 again in size. Lucky for me, my husband is a physician that deals with cancer everyday and he sent me for a biopsy. It was a fast growing tumor that had to be removed. I was fortunate that it was an early stage. The Oncologist started me on a very aggressive chemo regimen which began the beginning of March and I ended treatment early June.

During my chemo I decided I was going to live my life as close to normal as possible. I volunteered at my children's school and did my best to run every day, even if it was just down to the end of the driveway. Just after my last chemo treatment, I did the Komen Race for the Cure 5k. There were lots of people there for support. My family and running buddies helped me run the whole way and I finished in a time of 22:05. I felt like I had accomplished my goal of not letting the cancer run my life.

Over the next year I had very little energy and almost felt like my muscles were drying up and sticking together. I attempted to run as much as I could, but it was not enjoyable and it hurt much of the time. I spent the next 3 years with injury after injury. In early spring 2010, I started coming to APC because I had heard great things about them. My desire to race was returning, but I knew I needed to find someone who could figure out what was going on with all my injuries.

Everyone at APC has been great. The clinicians all work together for the benefit of the patient. I love the multi-focal approach they have of educating the patient as well as looking for the root cause of a problem. They teach the patient strengthening and stretching (dynamic) to help with the healing but to also prevent the likelihood of the injury returning. Most importantly it is a very hands-on approach and I have never felt like just a number. They treat the whole patient. I'm so thrilled to have found Jaime and Doc [Jason Davidson]. I am now running pain free (with the exception of being out of shape) for the first time in 4 years. I believe with their continued support, I will be able to achieve my goal of becoming a nationally competitive runner again. Doc and Jaime, I don't know what I would have done without y'all! Thanks for everything.

Janice

9/15/10”

Read more about Janice in Chip Alexander's News and Observer article: Two Races, one goal: to fight cancer

Janice, all of us at APC are proud to support you in your recovery, in your growth, and in your victories! Thanks for making us a part of it!

Carolina Hurricanes at APC

2010-09-28T19:27:00.000-04:00

Carolina Hurricanes at APC

The Carolina Hurricanes have been working up a sweat in their pre-season preparations with us at APC!

Before their practices at the RecZone, the players have been spending their mornings on APC turf (literally!) with intense total workouts to address a full range of conditioning, strengthening, flexibility, agility, speed, and movement needs.

In conjunction with Pete Friesen and our APC coaches, the Canes have been going through a wide variety of protocols, including dynamic warm-ups, rope training, speed and agility training, strength and conditioning, and much more! Check out this article from NHL.com: Behind the Scenes, Canes Working Hard.

But it doesn’t stop there. Canes goalie Cam Ward has been working with Elizabeth Evans on some serious core development through Pilates sessions at APC. In a recent News and Observer article, he was quoted as saying, “It’s something that stabilizes my core…I was introduced to it last year and found it to be a very hard workout. I started to pick it up more and more this summer so I can hopefully get myself in the best shape possible.” Read the article here .

Whether it’s speed and agility, strength and conditioning, core power and flexibility, injury prevention or treatment, chiropractic care or sports massage, the Canes know that APC is the number one place for total athlete care and development, and it can be for you too!

With Pilates classes, Bootcamp training, and group and private instruction for youth and adults, and drop-in workouts throughout the day, it is now easier than ever to get started with APC.

Wall Sit

2010-09-27T20:01:00.000-04:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

October – Wall Sit

Leg strength is an important factor in being a good athlete. Wall Sits are a great exercise to help improve your overall leg strength. Another benefit to doing Wall Sits is that it helps keep proper muscle alignment or tracking throughout your legs. It also can be done just about anywhere, because all you will need is a stable wall. Using a stop watch or countdown timer will be helpful to track your time.

To perform a Wall Sit properly first, start by leaning your entire back and hips against the wall with your feet shoulder width apart. Place your heels about one foot length away from the wall. Then with your hands on your hips, sit down so the crease of your hip is the same height as your knee, while keeping your hips and back flat to the wall. The first time you try Wall Sits is always the hardest, so do not get frustrated and quit. Some shaking and discomfort is expected in the legs, especially the thighs. Try holding the Wall Sit as long as you can and time yourself to see how you do. Then after about 2 weeks of training with the Wall Sit, try it again to see if you get better. Start by holding the Wall Sit for 30 seconds 2-4 times with a 60 second rest in between each. Eventually challenge yourself by holding for longer time intervals or shorter rest times.

Fall Endurance Runner's Clinic

2010-09-03T12:18:00.000-04:00

The Fall Endurance Runner's Clinic, co-sponsored by Nike and The Athlete's Foot, featured an expert panel discussion on the pros and cons of Barefoot Running, and breakout sessions including Running Mechanics, Dynamic Warm-Up, Foam Roller/Myofascial release techniques, Mini-Band Training, Dartfish Video Gait Analysis, and more!

Core development exercises with Elizabeth Evans, PMA, RYT, Pilates conditioning specialist (on left).

The Mini-Band "Monster Walk" for developing proper knee/ankle alignment and hip abduction/external rotation strength, with Dennis Meszler, PT, MPT, SCS (on right).

Using foam roller for myofascial release, to remove adhesions between muscle tissues and fascia, for greater flexibility, strength, and injury prevention, with Elizabeth Fortener PT, MPT (top left).

Wall Sits with Elle Evans, for quadriceps strengthening, and variations for spinal alignment and joint stability.

Dartfish Video Gait Analysis, for high precision performance analysis and movement education and correction. Dartfish reveals functional errors in alignment and movement execution that can be corrected for heightened performance.

APC would like to thank our friends at Nike and The Athlete's Foot for co-sponsoring the clinic, and we'd like to thank all the athletes in attendance for making it a success! For advance notice of clinics and special programs at APC, please sign up for our Email Newsletter- stay tuned for the Spring Running Clinic at APC!

Back Extensions

2010-08-30T18:37:00.000-04:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

September – Back Extension

Having a strong back is a good key to becoming a better athlete. There are many exercises that require a strong back and other core muscles. If a person does not have a strong core then they are not able to perform many exercises in a safe way, and cannot get the benefit of that activity. This situation would severely limit the potential of that athlete. Below is an exercise called Back Extensions, which is a basic movement that helps strengthen the back muscles.

It is very easy to perform a Back Extension correctly. You would start by lying face down on the floor or other stable surface with your arms straight and next to your body, as in the picture for the Down Position. Then lift your chest and shoulders as high as you can off the floor holding this for one second, while keeping your feet down on the floor, as shown in the picture for the Up Position. Finally, return to the Down Position and repeat the Back Extensions until you cannot do any more.


Down Position

Up Position

Athlete of the Month- Alec Creel

2010-08-30T15:31:00.000-04:00

Alec Creel has made some significant progress in his training at APC over the past two months, dropping 0.14 seconds from his 20 Meter Dash, adding 4 FEET to his Kneeling Powerball Toss, and progressing from level 21 to level 33 in the Yo-Yo Intermittent Recovery Test.

He says of his training, “I think that the training at APC has really helped me both physically and mentally, and would recommend their program to any athlete.”

Although he plays Basketball and also does Archery, Alec’s love for baseball is apparent to anyone who has seen him pitch, and he has hopes of being a professional player in the future. He says his father Craig has had the biggest impact on his life, because they are “always practicing baseball and basketball together.”

If he could visit anywhere in the world, Alec would choose Boston, to watch the Red Sox play at Fenway. Congratulations and keep up the hard work Alec- you might get to see it from the mound!

Congrats to Terrell Hudgins!

2010-08-09T16:16:00.000-04:00

APC congratulates Terrell Hudgins, who made his first two NFL receptions in last night’s match-up against the Cincinnati Bengals. Hudgins, #14 Wide-Receiver for the Dallas Cowboys, trained with us at APC from January to March in preparation for his Pro Day at Elon and the 2010 NFL season.

Great stuff Terrell, keep it coming!

Athlete of the Month- Taylor Freeman

2010-07-28T15:49:00.001-04:00

Taylor in action with Team TFS

APC Congratulates Taylor Freeman on her dramatic improvement in SPARQ test scores over the course of her training with us!

Taylor has trained at APC for the duration of this summer, and says of her time here, “It has been a lot of help and a lot of fun.”

Among her improvements across the total range of SPARQ testing protocols, she improved most notably in three areas between 6/10/10 and 7/10/10:

· 20 meter dash- 0.19 seconds FASTER

· Vertical jump- 1.1 inches HIGHER

· Kneeling Powerball Toss- 2.5 feet FARTHER

When she’s not working out at APC, Taylor likes to listen to music and hang out with friends. She hopes to go into college playing softball (her main sport) but cites swimming as a secondary sport of interest. But, if she could pick one Super Power, it would be to move things with her mind (Ask us about our Jedi Mind Trick Bootcamp).

Keep up the excellent work Taylor!

Exercise of the Month- Leg Bucks

2010-07-28T13:21:00.000-04:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

August –Leg Bucks

Injury prevention is a big part of my job at the APC. The Leg Buck exercise focuses on getting the muscles in the back of your body stronger. These muscles tend to be weak in most people. By keeping the muscles in your body balanced and strong you can keep your body in better positions and greatly reduce the risk of injury.

To perform Double Leg Bucks, start by lying on your back. Then bend your knees, bringing both feet close to your hips and keeping your feet flat on the ground. Press down through your heels to lift your hips up into the air as high as possible. To give yourself more of a challenge try Single Leg Bucks by lifting one leg into the air and pressing down through the ground with your other heel. Make sure to perform this on both sides.

Carolina Hurricanes: Prospects Conditioning Camp at APC

2010-07-20T18:30:00.000-04:00

Check out this latest video of the Carolina Hurricanes 2010 Prospects in conditioning camp with us at APC!

SEE THE VIDEO

Featured trainer in this video is Dr. Jason Davidson of APC. Come see Dr. Davidson for Chiropractic care, Active Release therapy, Functional Movement Screens, USAW Olympic Weightlifting club, and Private Sports Performance Training!

FIND OUT MORE

Ongoing Soccer training in July

2010-07-14T12:21:00.000-04:00

English Premier League and ULTRA5 training are continuing throughout the month of July at APC.

Special thanks to all the participants who have come out to train at APC with Richard Huxford.

ULTRA5 training uses the latest in technology and soccer science to train soccer players for competitive play, speed, agility, and decision making in the context of high speed real-life situations.

There are still slots left for training! There are two weeks left: July 19-23 for players age 8-12, and July 26-30 for players age 13-16. If you'd like to register, simply email Jason Lentz at APC and we'll get you signed up!

APC Congratulates Kaitlyn Eckert

2010-07-09T13:07:00.000-04:00

APC would like to congratulate Kaitlyn Eckert on her achievements with the Knightdale High School Varsity Women’s Soccer team in her final season with the team, 2009-2010.

By the end of this season she was the state’s leading goal scorer, with 63 goals at an average of 3 per game, making her the number 8 all-time leading goal scorer in North Carolina High School athletics.

Read what Bob Eckert had to say about Kaitlyn’s training at APC.

Congrats to Kaitlyn and the Lady Knights on a stellar season!

Ultra-5 and English Premier League Youth Soccer Training at APC

2010-06-22T12:41:00.003-04:00

What is ULTRA5 Youth Soccer Training?

by Richard Huxford

To give young soccer players the best development opportunities, local soccer clubs and particularly coaches, must strive to create a training environment that includes the latest techniques, technology and philosophies that embrace the modern game. Following a detailed analysis of Manchester United’s youth development program and an in-depth study of leading youth programs around the world, a model for good practice was formed. ULTRA5 is a player-centred, youth training system that is committed to identify, assess and develop the key elements of soccer performance. Ultimately, it is the development of these key elements that are crucial in providing talented young soccer players the best opportunities to reach their potential. These five areas include athleticism, skills, tactics, cognitive capability and innovation. Although each area is inter-related and of significant importance, the focus of the APC indoor camp will center around two of the five areas: athletic and skills assessment by using competition and fun games to instruct and develop your child. This comprehensive program is based on leading clubs and what they are implementing throughout the English Premier League (EPL). Distinct features of the ULTRA5 program designed to benefit your child include:

· Strong emphasis on soccer-specific diagnosis and testing of players using the same technology and protocol as that of leading clubs. ‘We need to know where we’re at, before we decide where we would like to go’.

· Full printout of individual athletic profile that is graded in accordance to EPL academy players.

· Tailored recommendations based on findings in relation to the key elements/demands of the game.

· Structured action plans to really focus development for each individual player.

· Opportunities to learn more about what it takes to become a professional, or learn more about what it means to be a professional player.

“Talent is limited, without opportunity.”

A typical day at camp is listed below.

WEDNESDAY

Time	Activity
11.15 – 11.45	Introduction & discussion of topic – Mental Agility / Reactive Speed
11.45 – 12.15	Warm Up
12.15 – 1.15	Test 4: Decision Making Test (without ball) – cut left x 2 - straight x 2 - cut right x 2 - choice x 2 Decision Making Test (with a ball) – cut left x 2 - straight x 2 - cut right x 2 - choice x 2 Test 5: Serpentine Test: 3, 6, 9, 12, 15 m x 2 without ball 3, 6, 9, 12, 15 m x 2 with the ball
1.30 – 1.45	Drinks Break
1.45 – 2.15	Re Visiting Movement Techniques e.g. Head UP, reacting with good technique and posture
2.15 – 3.15	Grid Work – Individual & Team games, with & without the ball. Head up, Spatial Awareness
3.15 – 4.00	2 v 2 games

Do you have a question for Richard? You can email him directly here!

ULTRA5 English Premier League youth soccer training will be offered throughout the month of July at the Athletic Performance Center. Four 1-week sessions are designed for competitive soccer players from 8-16 years of age.

There are some spaces left, but these sessions are limited to 25 athletes per week.

Register online NOW to reserve your spot!

Exercise of the Month

2010-05-28T17:56:00.004-04:00

Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

June – Lunge

Development of lower body strength and power are keys to success in many different sports like football, soccer, baseball, etc. When referring to the lower body I am speaking of the hips, knees, and ankles along with their respective muscle groups. Strength and power are needed through these different joints for basic movement patterns such as, but not limited to, sprints, jumps, shuffles, backpedals, cuts and kicks. One exercise that can help you to improve your lower body strength and power is a Lunge.

One way to perform a Lunge is to start in a kneeling position with your hands at your hips, your front foot directly below your front knee, and your hips directly above the knee on the ground. You should have 90 degree angles at both knees and your torso vertical as in picture 1. In this kneeling position push down through your feet, keeping your core tight and vertical, while lifting your hips upward as in picture 2. Make sure you do not lean forward or to the side with your chest and shoulders. To add difficulty to this exercise, you can hold onto dumb-bells as you go up and down. Make sure you perform the same reps with each leg forward.

Tri-umph!

2010-05-28T14:49:00.001-04:00

Carin Vanderklok (pictured far left) and Tricia Graham (pictured far right) competed in the Revolution 3 Triathlon in Knoxville, TN on May 9, 2010. Both are former Physical Therapy clients at APC who have worked through their injuries and are back in action!

The race was Olympic distance: 0.9 mi. Swim, 25 mi. Bike, and a 10K Run. Unfortunately technical errors prevented the recording of Carin’s times, but Tricia was confirmed 6 out of 12 in her age group.

Way to go ladies! Congrats from APC.

Summer Programs at APC!

2010-04-30T18:07:00.000-04:00

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! Find out more

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.

5/17 College Prep Summer Training Program begins.

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!

5/22 Pop Warner Football Clinic

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. Contact us NOW to get started!

Exercise of the Month

2010-04-29T14:37:00.001-04:00

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

2010-04-29T13:06:00.002-04:00

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

About Terrell Hudgins

Signing With the Cowboys

(Photo by Mark Gormus - AP)

Thanks to our High School Football Combine Participants!

2010-04-14T12:39:00.000-04:00

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!

APC Tips for Youth Sports Safety

2010-04-09T18:45:00.000-04:00

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.

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.
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.
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.
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

Spring Break Olympics

2010-04-08T12:12:00.001-04:00

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!

High School Football Combine Prep This weekend!

2010-04-07T12:12:00.001-04:00

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.

STOP Sports Injuries Campaign

2010-04-05T13:35:00.001-04:00

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!

APC Congratulates Michelle Benedict

2010-03-31T18:33:00.001-04:00

APC Congratulates Michelle Benedict, who competed in the 63kg weight class at the Georgia Open on March 13, 2010 in Savannah, Georgia. During the competition, Michelle achieved two personal bests, including a posted 60kg Snatch!

Michelle trains with the Raleigh Weightlifting Club, an official USA Weightlifting club that meets on Mondays and Thursdays at APC- all are welcome! Visit us for more information.

Congratulations Michelle- keep it up!

What is a Certified Athletic Trainer?

2010-03-29T13:22:00.004-04:00

By Michael Sharp, Certified Athletic Trainer, Sports Performance Specialist

What is a Certified Athletic Trainer? A Certified Athletic Trainer is an allied health care professional who specializes in the prevention, evaluation and rehabilitation of injuries to athletes and those engaged in physical activity. Certified Athletic Trainers administer emergency care for acute sports injuries, and rehabilitate chronic injuries. They practice the art and science of athletic training under the supervision of a licensed physician of Raleigh Orthopaedic Clinic. Athletic trainers posses educational and experiential requirements and have passed competency examinations by the National Athletic Trainers Association Board of Certification. They are also required to be licensed by the State of North Carolina. Certified Athletic Trainers use the credentials of ATC.

What is Athletic Training at The APC? The APC’s athletic trainers are a part of the rehabilitation team of The Athletic Performance Center in association with Raleigh Orthopaedic Rehabilitation Specialists. They assist with rehabilitative care to patients along with administering and progressing functional exercise programs as outlined in conjunction with our Physical Therapists. They also provide on site prevention, assessment, treatment, education and rehabilitation of athletic injuries to many area high schools athletic programs.

Breaking The Ice: The Role of a Physical Therapist in the National Hockey League

2010-03-26T12:20:00.002-04:00

Jaime Holt, MPT, PT, CSCS

There are 30 professional teams in the National Hockey League, each carrying 22 players on the active roster. One of the most injured teams in the NHL was the 2007-2008 Carolina Hurricanes. Just two short years after winning the Stanley Cup, the Hurricanes had more than 300-man games missed in 2007-2008; the most by any NHL team in the past five seasons.

This meant there was plenty of work for the team's medical staff, which consists mainly of an orthopedic surgeon, head athletic trainer, assistant athletic trainer, massage therapist, chiropractor and physical therapist.

Pete Friesen is in his 11th season with the Hurricanes as the strength and conditioning coach and head athletic trainer. Pete is also a licensed physical therapist. His responsibilities are to prepare the players in preseason camp, manage acute on-ice and off-ice injuries, delegate services of other medical personnel, file injury reports with the NHL and report to management regarding player status.

Jason Bailey is the assistant athletic trainer for the Carolina Hurricanes and helps Pete with these daily responsibilities. In order for Pete and Jason to focus on readying the players for the 82-game regular season, they enlisted me in 2006 to rehabilitate the injured hockey players.

Getting Started

I graduated from East Carolina University with a degree in exercise physiology in 1995 and a master's of physical therapy in 1999. Currently, I am a sports performance physical therapist at the Athletic Performance Center, a 20,000 square-foot rehab and training facility in Raleigh, NC.

I am in my dream job right now. I have always wanted to work with a professional team but not do all the traveling. This is why I chose physical therapy and not athletic training. Dr. Marty Isbell, of Raleigh Orthopedic Clinic, was named the team orthopedist for the Hurricanes and wanted a physical therapist who he was familiar and comfortable with to get the injured players back on the ice. Dr. Isbell and I are familiar with each other's treatment and rehab ideas.

I have been fortunate enough to work with a great number of his post-operative patients and he has seen the work I do in getting them back to full function. When dealing with multimillion dollar athletes, this familiarity can mean the difference between getting a hockey player back on the ice in four weeks or eight weeks, and ultimately making the Stanley Cup playoffs.

The Hurricanes have arranged that I remain in Raleigh and treat the injured athletes who are not playing or traveling. It is critical for there to be open lines of communication between player, physical therapist, athletic trainers and orthopedic surgeon.

The head trainer is the gatekeeper. Pete makes the decision if and when a player gets involved in physical therapy. He can suggest that a player see me for his rehabilitation, but ultimately it is up to the player to decide where he wants to go. I have found that the guys in the locker room talk, and if a player has had a good experience at our clinic, he will tell the other guys and before you know it, most of the injured players end up coming in for treatment.

Benefits and Hard Work

Of course, there are pluses and minuses to being the physical therapist for the Carolina Hurricanes. It has been great marketing for our clinic to have the hockey players come in. They are extremely friendly and interact with the rest of our patients. We do a really good job of protecting their privacy but still have them feel like regular guys. It also gives me a chance to work with elite world-class athletes and have access to the games and practices.

One negative is that hockey is a business; you become friends with the players but at any moment they can be traded. There also is the media. One day, there can be a story stating how well a player rehabbed and how quickly he got back on the ice, and the next week there can be a story on how a player was not ready or is not as fast as he used to be. There is also pressure to get players back to form quicker than your average patient.

One of the hardest things is managing my schedule in the clinic. These guys have a very tight schedule as far as when they can come in for rehab. I have a full normal schedule in the clinic and then may get a call requesting that a player come in at a specific time. There is no way that I could do this without a great support staff.

Ice Hockey in the South?

I grew up in the south in Hickory, NC, and admit that I cannot ice skate. In order for me to better help the players, I had to familiarize myself with the sport of hockey and common injuries such as groin pulls, hip flexor strains, SI dysfunctions, ankle sprains, ACL tears, shoulder dislocations, concussions and hematomas, to name a few.

I also had to learn the rules of hockey pretty quick. The players were great in educating me and I also did a lot of research. For example, it was important to study skating mechanics to understand better why groin injuries occur and how to treat them. I also learned that the average shift on the ice is 45 seconds, so it is critical to train with quick bursts and recovery.

Hockey is a brutal sport with 82 regular season games. The average NHL player is 6 foot 1 inches in height and weighs 210 pounds. At any time, there are 10 bodies flying around the ice trying to get the puck and hit a player. It is important for the players to have their heads on a swivel to avoid injuries.

Major Injury, Major Opportunity

Part of the 300-plus games missed in 2007-2008 season occurred because Hurricanes' captain Rod Brind'amour tore his left ACL on Feb. 14, 2008. Two days later he began rehab at the Athletic Performance Center.

I had heard about Rod's work ethic and was told that I would not find a harder-working athlete in the country. This was true, but it was my job to convince Rod to train smarter, not necessarily harder. Rod was in his 19th season in the NHL, had won the Frank J. Selke trophy in both 2005 and 2006 as the league's top defensive forward but had never really been injured before.

First I had to gain Rod's trust, and then I had to train him differently than he was used to. Rod stands 6-foot-1 and weighs 205 pounds with about 5 percent body fat; flexibility was not a word he was familiar with! Rod quickly began doing dynamic flexibility exercises, used the massage therapist and even started taking Pilates two times a week. I admit that I had to go deep into my "box of tricks" to keep the weeks of rehab interesting.

Rod was ready to return to play just 13 weeks after tearing his ACL, but unfortunately,the Hurricanes just missed making the playoffs. Brind'amour said he so enjoyed his rehab at the Athletic Performance Center that he continued to train three times a week during the offseason to continue work on quickness and flexibility. Halfway into the 2008-2009 season, Rod is third on the team in points and became just the 4th active player in the NHL to register 700 career assists and 400 career goals.

Getting In

I admit that I was fortunate to be at the right place at the right time, but also want to point out that you have to make your opportunities. There are long hours, extra work on the weekends and evenings, but it can pay off. I suggest that physical therapists who are interested in working with an NHL team should volunteer their services. A lot of times, head trainers can use some help for preseason physicals and testing or even as a game-day assistant in the locker room. Either way, it has been extremely beneficial for both the Hurricanes and myself professionally to have a physical therapist, if not on the ice, then close enough to it to get the players back to making another run at the Stanley Cup.

Jaime Holt is the physical therapy consultant for the NHL's Carolina Hurricanes. He has a BS in exercise physiology, a master's degree in adapted physical education and his MPT in physical therapy. He is a sports performance PT at Athletic Performance Center, Raleigh Orthopedic Clinic in Raleigh, NC.

The Plank

2010-03-25T19:55:00.017-04:00

By William Parker, CSCS