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Copy of Basketball Injury Prevention: Creating a Prevention Program
Transcript of Copy of Basketball Injury Prevention: Creating a Prevention Program
Creating a Prevention Program What is a prevention program? Use of functional training tests Significance?
Dramatically Decrease Injury
Causes of Injury:
Contact with another player
Lack of conditioning/training
Insufficient Warm-up or stretching
Poor nutrition or hydration
Inaccurate movements: landing, twisting, pivoting Conditioning Components:
Plyometrics Most Common Areas of Injury:
-Knees: ACL, Meniscus, Patella Tendonitis, etc.
-Ankles: Ankles act as the shock absorbers of the body and provide a base of support. Types include: strain, sprain, or fracture injuries. Other common injuries involved in basketball:
* Head These can be prevented with precautions, such as equipment, since many are contact injuries CARDIOVASCULAR ENDURANCE “‘The athlete who is in a fatigued state has less efficiency and slower reactions, and therefore may be unable to guard against situations that could result in an injury’” -- Rasch Examples include:
Step Machine (or stairs) FLEXIBILITY Static Stretching:
*Performed after warmed up or at the very end of activity
*Involves easing into the position and holding the stretch for 10-20 seconds
*Acts as a relaxer for the muscles Dynamic Stretching:
*Acts as a warm-up before the activity
*Dynamic involves movement
*Enhances contraction of the muscles My own prevention program...
6 weeks preseason 2x a week
8 weeks during 3x a week
6 weeks post season 2x a week PLYOMETRICS Proper Jumping Techniques
1. Correct Posture: Shoulders back, chest over knees
2. Soft Landing: Bent knees, land on toes, flex at hips, knees, and ankles
3. Instant recoil for next jump
4. Legs parallel, knees on top of toes (not over) AGILITY Enhances spatial awareness and balance!
* Basic Sprints
* Shuttle Run
* Snake Drill
* Shuffles The Cincinnati Jump Program is a special ACL Prevention program targeted for young female athletes. One popular prevention program:
Cincinnati Jump Program Precautions Hydration:
During exercise, drink at least half a cup of water every 20 min.
Activity longer than 90 min, sports drinks may be a good decision.
Drink plenty of water before exercise as well. Water functions at regulating the body's temperature, lubricating joints, and transporting nutrients throughout the body.
Consume foods high in carbohydrates and proteins before
Carbohydrates provide energy to the muscles and are broken down quickly. Sleep:
Necessary for tissue repair.
Recommended average for an adolescent is between 8-10 hours of sleep.
Inadequate sleep decreases attentiveness and response time. Proper Equipment: Helps to prevent contact injuries, support areas of the body, and stabilize weaker areas (from past injury). For example, mouth guards, knee pads, or ankle braces. Cho Pat Patella Tendon Strap to apply pressure over the patella and relieve stress caused by patella tendonitis Ankle brace used to stabilize the ankle For more information see: http://basketballinjuryprevention.weebly.com/ About.com Sports Medicine ." Rest and Recovery After Exercise - Improve Sports Performance. N.p., 2011. Web. 26 Feb 2011. .
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Thank you for coming! What is a sports injury? The key to success is if the player remains focused, performs with effort, and executes.