Lecture 3 Flashcards
Categories of PEP
Warm-up
Strengthening
Plyometrics
Agilities
Flexibility
Purpose of PEP
to prevent and enhance performance
Avoidance
avoid injury by teaching good running, cutting and landing techniques
kness flexed on landing –> eliminate breaking
hips and knees over ankles –> valgus
Warm Up
Jogging
lateral shuffle run
backward run
do each 40-50 yds, 2x
little to no rest
Strengthening
Walking lunges = 30 reps
Russian Hamstrings = 3 sets/10
Single toe raises = 30 each side
Plyometrics
goal is to build power, strength and speed.
key is SOFT landing
side to side hops
front to back hops
single leg hops
vertical jumps
scissors jump
20 reps each
Agility
proprioceptive training
goal is to increase dynamic stability of ankle, knee, hip
Forward run with 3 step deceleration
Diagonal run
Bounding run
Bounding run
your hip should be level, rather than dipping to one side or the other
perform 30-60 seconds
Diagonal run
keep your body centered over your leg
make sure that the outside leg does not cave in
keep a slight bend to the knee and hip and make sure the knee stays over ankle joint
do 3 times, 15 yds apart
3 step deceleration
do not let knee extend over your toe
do not let knee cave inward
three times, 10 yds inbetween cones
Flexibility
goal is to improve range of motion, reduce joint stiffness, reduce the risk of injury, improve performance
calf stretch (standing)
quads (stand)
figure four hamstring
inner thigh
hip flexor
30s, 2 reps
Sprain
acute injury to a ligament or joint capsule without dislocation
Strain
acute injury to muscle or tendon from an abrupt or excessive muscle contraction or from rapid elongation. typically involves eccentric overload
Acute Treatment intensity
balance of rest and loading
Acute Exercise intervention
muscle setting, isometrics
