Lynbrook | New Hyde Park | NY

Diet

Improving Game Speed & Performance

When working with athletes, speed and agility are training essentials, along with strength. However, it is common to mistake the difference between speed, agility and acceleration. The National Academy of Sport Medicine (NASM) refers to speed as the ability to move one’s body in one direction as fast as possible and acceleration is how quickly an individual can reach their top speed from a non-moving position. Agility is the ability to accelerate, decelerate, and quickly change directions while maintaining proper posture. It is incredibly important, when training athletes, to consider what planes of movement they will be using during the course of a game, tournament or outing. Increasing speed, agility and acceleration can be a daunting task for trainers, but understanding the difference between the 3 and knowing drills to supplement each aspect will allow athletes to reach new heights.

Speed is a quality, essential to most sports. Some sports are more reliant on it than others and sometimes, it can even determine the success of one athlete over another. But, how exactly do we train for speed?

Increasing speed initially revolves around the idea of “perfecting” running technique. Arm action drills can increase coordination between our upper and lower halves, while wall-drills teach the athlete to achieve triple extension. In tandem, these rudiments provide the base for producing the most power per step and ability to cycle when at top speed. Squats, heavy sled drags, and isometric/eccentric hamstring exercises, etc. attribute to muscular development in the groups essential to speed development. Increasing muscular development and being able to “shut-off” the muscles that are antagonistic when sprinting will result in a faster athlete. Lastly, it is necessary to get out and sprint, using proper technique. Filming or using apps like Hudl are great ways to critique and help identify breaks in form.

While speed sometimes steals the spotlight, agility can turn the tides for an athlete in most sports. Athletes are required to move laterally (side-to-side) in order to defend, make quick cuts to evade defenders, or sometimes full turn into a sprint to track down a ball. Whatever situation an athlete finds themselves in, being able to quickly perform any movement at any time will give them a competitive advantage. Training to improve agility has a similar pattern to training for speed. Agility is based around motor control and proper positioning of the body. Agility also heavily features deceleration, so being able to reposition the feet to create better angles for absorbing and then producing force will make a significant difference. The main strength component for agility is a strong core. Most movements will require the upper and lower halves of the body coordinating movements. Thus a strong core will allow for the ability to dynamically stabilize and distribute force within the body more effectively.

Athletes can have natural speed and strength, but even the fastest and strongest need to be able to control their movements as scenarios change game-to-game, play-to-play. Training should emphasize developing technique, gaining overall strength and putting practice into real scenarios. After all, as Mike Robertson says, “games are won in tight spaces.”

 

By Julian C. Lee

Recipe of the Week: Grilled Corn, Tomato, and Avocado Salad

This recipe comes from Cooking Without Recipes, where you learn how to make a delicious dish, but don’t worry too much about the nitty-gritty details of the recipe, so you can create your own spin!

Ingredients:

  • 4 ears of corn
  • pint (or two) of cherry or grape tomatoes
  • two avocados, cubed
  • cilantro
  • 2 Tbsp. of lime zest
  • 2 Tbsp. of lemon zest
  • juice of half a lime
  • juice of half a lemon
  • 2 Tbsp. olive oil
  • Salt & pepper

Directions:

  1. Fire up the grill! Peel down (but don’t remove) the husks from the corn and pull off any silk on the cob. Grill corn in husks, turning occasionally, until the cobs are a little charred and smoky, about 15 minutes. Remove the ears from the grill and let cool to room temperature.
  2. While the corn is cooling, halve a pint or two of cherry or grape tomatoes. If you’re working with smaller sweet tomatoes (I wouldn’t recommend using squishy heirlooms for this), quarter them.
  3. Once the corn has cooled, cut the kernels off the cob into a large bowl. Add the tomatoes and two cubed avocados, half-mashing the avocado into the rest of the mixture without making it too pasty. Mix in the leaves of about 5 sprigs of cilantro.
  4. Make a vinaigrette by combining 2 Tbsp. of lime zest, 2 Tbsp. of lemon zest, the juice of half a lime, the juice of half a lemon, and around 2 Tbsp. olive oil. Drizzle over the top of the salad and fold it all together, seasoning with flaky salt, pepper, and the leaves of a few more sprigs of cilantro to taste.

Bonus: If you’re making the salad in advance, grill the corn, chop the tomatoes, and make the vinaigrette ahead of time. Then just assemble (and cut into the avocado) when you’re ready!

 

Original recipe from Bon Appetit can be found here!

Green Goddess Salad Dressing

Swap out those calorie dense, high fat salad dressing for this homemade twist on a classic! All you will need are plenty of greens and a blender.

INGREDIENTS

  • 2 green onions
  • ½ green jalapeño pepper
  • ? cup Greek yogurt
  • ½ cup lightly packed cilantro
  • Juice from 1 lime (2 tablespoons)
  • ? cup olive oil
  • ½ teaspoon kosher salt
  • 1 tablespoon honey

INSTRUCTIONS

  1. Chop the green onions. Seed and dice 1/2 jalapeño pepper.
  2. Place the green onions and jalapeno pepper in the cup of an immersion blender (or in a blender). Add ? cup Greek yogurt, ½ cup lightly packed cilantro, juice from 1 lime (2 tablespoons), ? cup olive oil, ½ teaspoon kosher salt, and 1 tablespoon honey. Blend to combine. Transfer to an airtight container; the dressing stores in the refrigerator for 1 week.

 

How Much Exercise is Too Much? Avoiding Over Training

For many, exercise is a way of life.  A great exercise program can increase fat free mass, lower blood pressure, and stimulate cognitive function.  On the other hand, poor exercise selection can result in injury, over reaching and over training. Let’s start by defining over training (OT) and how you can select the right program to avoid OT.

OT is defined as excessive frequency, volume or intensity which can result in extreme fatigue, illness or injury (which is often due to lack of sufficient rest, recovery, and perhaps nutrient intake).  There are two types of OT: aerobic endurance and resistance training. The first type, aerobic endurance OT, results predominantly from an excessive volume overload related to cardiorespiratory exercises.  Such exercises may include running, walking, or cycling. Training within the appropriate heart rate zone is necessary to avoid OT and equipment like a heart rate monitor works great for those high intensity settings to avoid over training syndrome (OTS). For prevention of overtraining, an important component would be a properly planned periodization program. A periodization training model will strategically vary the specificity, intensity, and volume of prescribed exercises. The goal of this time of program is to maximize aerobic and strength gains while reducing the risk for injury and over training.

The second type of OT is resistance OT.  Resistance OT primarily results from excessive high-intensity overload or too many repetitions using heavy weights or too rapid a rate of progression. For prevention of OT, an important component would also be a properly planned periodization program. Working with an Exercise Physiologist is critical to help develop and progress said program appropriately. Different types of OT (aerobic, resistance) have been reported to have different signs and symptoms, although performance decrements are a key common aspect of both.

There is a high degree of variability between individuals with regard to developing OT. Training practices that cause some individuals to thrive may lead to over training in others.  It is critical to have sufficient rest between training days to facilitate the recovery process. The amount of rest, however, depends on the duration and intensity of the training program and should be individualized for each person.  Periods of high-volume or high-intensity training especially require sufficient recovery.

Brandon Ayala, CSCS

 

Source: www.nsca.com

Recipe of the Week: GRILLED PEACH AND WATERMELON BURRATA SALAD

TOTAL TIME: 20 minutes
PREP TIME: 10 minutes
COOK TIME: 10 minutes

This recipe comes from SkinnyTaste.com- a top favorite for healthy eating and brilliant food swaps! The fresh peaches and watermelon bring such a sweetness to this light summer salad. Serve alongside grilled chicken or fish for a perfect summer dish!

INGREDIENTS:

  • 4 peaches, cut into 1?2-inch-thick wedges
  • Olive oil spray
  • 4 small balls burrata cheese (1 pound total)
  • 4 cups cubed seedless watermelon
  • 1?2 cup loosely packed watercress
  • 2 tablespoons balsamic glaze

DIRECTIONS:

  1. Preheat a grill pan over medium-high heat (or preheat a grill to medium-high).
  2. Spray the peaches with oil, then grill them cut sides down, just long enough to make marks, about 2 minutes per side.
  3. To serve, place a ball of burrata in the center of each of 4 plates and arrange the grilled peaches, watermelon cubes, and watercress around it.
  4. Drizzle everything with the balsamic glaze.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 salad

  • Calories: 408 calories
  • Total Fat: 25g
  • Carbohydrates: 31g
  • Sugar: 27g
  • Protein: 23g

 

Find the full recipe and more at SkinnyTaste.com!

ACL Injury Prevention in Young Athletes

Knee injuries are common among athletes of all ages. Mostly common are tears or sprains of the the anterior cruciate ligament, or ACL. This small but powerful ligament works with the posterior cruciate ligament (PCL) to allow the knee to bend back and forth. It also helps to prevent the tibia from sliding out in front of the femur. The ACL also works to keep the knee stable during rotational movements.?

Athletes who play high-demand sports such as football, soccer, and basketball are most at risk of tearing an ACL. There is a risk of both contact and non-contact injury while playing sports. Even still, a majority of ACL injuries are non-contact. Female athletes are at an even greater risk of tearing their ACL. There are several factors that put females at a higher risk, including: overall strength (specific to the hip joint & lower extremity muscles), high Q angle (angle from the knee to the hip), and an inward collapse of the knee upon landing (valgus). Two of these factors can be modified with proper strength training to reduce the risk of injury. More often than not, however, athletes are focused on skills for their sport rather than strengthening. This is the greatest risk of all because weak athletes get injured.

Implementing a program comprised of both strength exercises and jumping/ plyometric movements with younger athletes is key to help reduce the risk of injury. These types of programs are more often done at the collegiate level, however, youth and high school athletes should implement strengthening in addition to skill work.  Exercises, such as the ones below, should be performed regularly, and executing them with proper form is vital. Warming up is essential to prime the muscles and the joint for movement. As the athlete builds strength in both bi-lateral and uni-lateral movements, they can then progress to performing plyometric movements. These exercises focus on developing power and proper landing form. The best injury prevention is prehabilitation- strengthening before an injury occurs to ultimately decrease the athlete’s risk on the field.

The following are some examples of warm-up, strength, and plyometric exercises that could be used in an ACL prehab or rehabilitation program.

Warm-Up

  • Jog forward
  • Backwards fire up hip extensors and hamstrings
  • Side to side shuffle- engage inner and outer thigh muscles and hips

Strengthening

  • Squats (advance to Goblet squat)
  • Single Leg RDL (increase SL Stability & strength the posterior chain)
  • Split Squats
  • Planks (focus on core & glute strength)

Plyometrics

  • Jump/ Landing Technique
  • Drop Jumps
  • Box Jumps
  • Bounding (Forward/ Lateral)

 

By Louise Mills-Strasser, MS

 

Recipe of the Week: Grilled Steak with Chimichurri Sauce

Grilling season is in full swing! This steak is grilled to perfection, topped with chimichurri sauce and served with a side of tomatoes and green beans. Perfect to whip up for the whole family.
Total: 30 min
Cook Time: 15 min
Yield: 4 servings

Ingredients:

Chimichurri Sauce:

Directions:
  1. Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.
  2. Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
  3. Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.

For the Chimichurri Sauce:

  1. Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper.

Nutrition Information Per Serving:

Calories: 451
Fat: 29 grams
Carbohydrates: 9 grams
Protein: 37 grams

 

Original recipe from the Food Network can be found here!

Exercising with Rheumatoid Arthritis

Rheumatoid Arthritis (RA) is a chronic inflammatory, autoimmune disorder that most commonly affects your joints. Based on recent data around 1.3 million adults across the United States suffer from RA. Along with prescription medications and therapy, properly prescribed exercise can also alleviate symptoms of RA and improve quality of life for those suffering with the disease.

A major symptom of RA is pain in joints, along with stiffness and loss of mobility. Developing a stretching routine can greatly improve mobility in affected and unaffected joints, decrease join stiffness, and could lead to less pain with certain movements. Doctors have recommended yoga and/or Tai Chi classes to help patients improve joint range of motion and to decrease stress.

Low-impact aerobic exercises are great for improving heart health and cardiovascular endurance while avoiding placing too much stress on your joints. Low impact dance classes, walking, or stationary bikes are some examples of aerobic exercises that are joint friendly. Swimming is also a phenomenal way to build endurance and strengthen muscle with almost no stress on joints.

It is also very important to include resistance training in your exercise programs. The goal being to relieve stress in affected joints by strengthening the muscles around them. Resistance bands, machines, free weights and body weight exercise can all be used/performed to achieve strength and mobility goals. Free weights may be better than some machines since they allow you to move in your body’s natural path of motion and do not force your joint into specific movement patterns. A physical therapist or exercise physiologist with proper experience can give guidance for appropriate exercise selection.

Final tips:

  • Don’t forget to stretch and strengthen smaller joints/muscles such as your ankles, wrists, and fingers.
  • Wear appropriate work out attire (for example proper footwear and insoles to avoid any slips or falls and to promote optimal joint alignment and stability).
  • Listen to your body! Learn the difference between soreness and pain and avoid anything that causes the latter.

 

By David McCalla, CSCS

 

 

“Best Exercises for Rheumatoid Arthritis.” Www.arthritis.org, www.arthritis.org/about-arthritis/types/rheumatoid-arthritis/articles/best-exercises-for-ra-2.php.