Training Tips
HOW TO AVOID INJURIES AND IMPROVE YOUR ATHLETICISM
Participate in a variety of sports to help prevent burnout and overuse injuries
General conditioning to reduce your risk for injuries
KIPP= Knee Injury Prevention Program
- 15-minute neuromuscular warm-up routine of strengthening exercises, plyometrics, balance training, agility drills, and active stretching that has been shown to reduce the risk for knee and other lower extremity injuries.
- Will provide increased strength, flexibility, coordination, core strength and stability
- Increases awareness of unsafe knee positions and movements during athletic maneuvers
- Improved body mechanics for jumping, landing, pivoting and decelerating
- Reduced risk for knee and ankle injuries such as ACL tears or ankle sprains
See link for exercises and description
http://www.elitesoccercommunity.org/wp-content/uploads/2016/05/Home-Exercise-Program-for-KIPP.pdf
Thrower’s 10 Program
- Band and light free weighted exercises for the upper extremity focused on the rotator cuff and elbow musculature
- Prevents rotator cuff and elbow pathology such as tendonitis and ligament sprains like tommy john.
- Increases grip and shoulder allowing for improved speed and accuracy for throwing
See link for exercises and description
http://www.muhlenberg.edu/media/contentassets/pdf/athletics/athletictraining/throwers10.pdf
For questions relating to injuries or pitch counts contact:
Sarah Plumley PT, DPT, ATC
Physical Therapist and Athletic Trainer
NovaCare at DePaul University
2235 N. Sheffield Ave. #120
Chicago, IL 60614
(P): 773.525.4966
Injuryhotline@novacare.com
