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Multi Sport Helmet
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This will be a fairly short article, because I really don't think young athletes (under the age of 12 or 14) need to do plyometric training. Now I can hear you saying, but won't that improve their power and speed. Yes, it probably will, but so many sport coaches get carried away with plyometrics that the risk of overuse injury far outweighs the benefits. And, as I have said before, I have yet to see a 12 year old miss out on that multi-million dollar NHL contract because his vertical jump was not good enough.
I have heard some coaches justify their objection to plyometric training, saying that it is dangerous for a young athlete to jump over anything higher than a curb. Have you ever seen kids playing in a school ground - jumping off the monkey bars, running, hopping, rolling, squatting, lunging - it is all there and within my favorite training context for young athletes, PLAY!
If you are creating a fun workout for your youth hockey players, I have no problem if it contains some jumping activities, just do not get carried away and keep your mind on the long term development of these young people rather than winning the tournament next weekend.
Let's face it, your athletes are going to jump, so why not teach proper form for jumping and landing. Not only does this help their movement efficiency, it can also reduce the risk of ACL tears, even more important if you are working with soccer or basketball players. Teaching a young athlete proper jumping mechanics gives them a tool that they will use throughout their career. Here are the key points for jumping:
- Teach the athlete to keep their knees in-line with their ankles as they jump and land - do not allow the knees to pinch inward when they are landing or initiating the jump.
- Upon landing the balls of the feet will land first, followed immediately by the rest of the foot as the athlete 'sits' back slightly in the hips.
- The athlete should jump with the full foot coming into contact momentarily. If the athlete lands and jumps from the balls of the feet, they are using a quadriceps dominant pattern and reducing the use of their glutes (butt). This is thought to be a contributing factor to non-contact ACL tears, not to mention that fact that the glutes are a huge source of acceleration power. Want to improve your young athlete's power? Teach him or her to use the glutes.
Finally, keep the volume low and continue to focus on technique. If the hockey player is practicing the skill with poor form, then they are hampering their development by reinforcing poor mechanics. Begin with 2 sets of 5-10 jumps, build up to 4 sets of 5-10 jumps. Incorporate these sets into your dynamic warm-up, active rest between drills and cool-down.
Fitness Coach Maria L. Mountain, MSc, CSCS is the owner of Revolution Conditioning in Ontario, Canada (http://www.hockeytrainingpro.com). She works with Olympic, professional and amateur athletes to help maximize their sport performance while minimizing the risk of injury. Want to take your hockey training to the next level? Register for the free hockey training mini-course at http://www.hockeystrong.com
Tips on Maintaining Horse and Rider Safety
If you are an avid horseman or woman, chances are that you have been well versed in horse and rider safety. However, there are beginning riders or ones who are learning outside of a riding stable environment that may not know much about how to stay safe when you are on or around horses.
One thing that many people may not realize is just how large horses can be. This can be especially true of the large draft horses such as Clydesdales, Percherons and Shire horses. They are normally quite gentle but if they are startled or feel threatened they can bite or kick. Keeping this in mind can help you stay safe around horses.
Remember that the most dangerous place to stand is directly behind a horse. They may move around and bump you and with very large horses this can accidentally knock you over without even noticing. You should remember that fact whenever you are around horses. Always speak softly and do not suddenly rush up on a horse as this can startle them. Allow a horse to smell and get to know you before you rush up on them and you will find that you will be much safer as a result.
If you will be riding a horse, there are a few key pieces of equipment you need to maintain horse and rider safety. You need to wear a helmet, especially if you are riding English style. This can protect your head in the event that you fall off of your horse. If you are riding through terrain where there are trees, it prevents you from being struck in the head by low hanging branches. A specially made riding helmet is always a great idea but if you are just riding for the day you can wear a bicycle or multi-sport helmet.
You should wear boots with heels on your feet. There are several reasons for this. A closed boot will protect your foot if you are stepped on or if you are hit by branches or other items. The heels will help you to keep your feet in the stirrups which can be critical to horse and rider safety if you are riding at more than a walk. This is equally true of English and Western riding styles. The style of boot is the only difference.
If you are serious about horse and rider safety you will find that you are much more likely to have a good riding experience. Keeping an eye out as you ride and staying away from anything that your horse can be injured by is important and can make sure that you and your horse have an excellent working relationship for years to come.
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Is it too late for me to start learning how to skateboard? I'm 16 and a girl?
i have no skateboard shoes, and the board i have is kinda sturdy, but the wood's coming off the ends. I can ride it pretty good, but tricks-wise, an ollie is kinda hard for me. i think i go the bottom end like 1/5 inches off the ground. it looks so easy though. i have a "multi-sport BMX helmet". what else do i need and is their hope for me?
Its not to late at all. Go down to the skate park and watch the skaters. Laugh at yourslef while you are down there and be funny, some cute skater will come over and help you. (Great way to just meet guys, too.)
It's back to showtime in the Empire State Games
Opportunity beckons, in the form of a resuscitated Empire State Games, for athletes hereabouts who've opted to qualify for and subsequently travel this week the four hours or so to Greater Buffalo.
Thanks for visiting!
