Strength

Musculoskeletal

Could you show what landmine exercises you use with athletes?

Powerful landmine exercises for athletes: Single-arm clean and press & two-arm clean and press!

The landmine exercises that I like doing are the single-arm clean and press. I usually use this day before a game on a low-volume power circuit. Single arm adds some rotary component to the exercise. I also use a two-arm clean and press. As shown here, these exercises work on power and reactive strength.

I like doing single-arm and two-arm clean and press exercises as part of a low-volume power circuit before games.

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I use a few landmine exercises with athletes, such as the single-arm clean and press. This exercise is great for a low-volume power circuit before a game, as it adds a rotary component to the movement. Another exercise I incorporate is the two-arm clean and press, which focuses on power and reactive strength.

Why should most stretching 
 be dynamic and not static?

Dynamic Stretching: The Key to Preparing and Recovering Muscles

Why should most stretching be dynamic? Not static, or dynamic stretching and static stretching each has its purpose in preparation and cool down for activity. Now, Dynamic stretching is typically what we call the dynamic warm-up and the warm-up includes movements that would mimic the sport or activity that you're doing, you would start easy and light, and Finish hard and intensive in preparation in preparing the muscles and neuromuscular system. Skeletal system to endure. The stresses of the competition or game itself. Static stretches are typically done in the cooldown phase, post-exercise, post competition and geared towards you know turning off the sympathetic system relaxing. You know, doing different stretches that you might need to increase length of muscle and specific towards the muscle itself and recovery. So simply put, Dynamic stretching, is done prior to activity, and static. Stretching is done post activity or when a muscle lengthening is desired. Thank you for the question.

Dynamic stretching should be done prior to activity in order to prepare the muscles and neuromuscular system for the stresses of the competition or game itself. Static stretches are typically done in the cooldown phase post-exercise, post competition, geared towards relaxing the body and increasing muscle length.

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Dynamic stretching is preferred over static stretching for most stretching routines. Dynamic stretching is typically part of the warm-up phase before an activity or sport. It involves movements that mimic the specific sport or activity, starting with easy and light movements and gradually increasing intensity. This helps prepare the muscles and neuromuscular system to handle the stresses of the upcoming competition or game.

On the other hand, static stretching is typically done during the cooldown phase, after exercise or competition. It is focused on relaxing the body and turning off the sympathetic system. Static stretches are aimed at increasing the length of specific muscles and aiding in recovery.

In summary, dynamic stretching is performed before activity to prepare the body, while static stretching is done after activity or when muscle lengthening is desired. Both types of stretching have their purpose in the overall preparation and recovery process.

How do you design training programs to improve players' balance and stability on the ice?

Unlocking On-Ice Dominance: Training Programs for Balance and Stability

How do you design training programs to prove players balance and stability on the ice? Well, hockey is definitely something that skating skill kind of separates hockey from most other sports. It's very difficult to to skate. But as far as off the ice in the, in the weight room, being able to squat deep, being able to two single leg squat effectively in the deeper ranges utilizing bosu squats, both double leg and single leg, you know. So, you know, hat develop in a good athletic stance being able to work out of the athletic stance and a deeper type position move Moving in a deeper need, Bend Position will all translate onto the ice, to beat the ability to, you know, encounter other athletes and being able to stay on their feet and being able to deliver, you know, more effective. Leverage hits on, do a another opponent.

Off the ice, one can design a training program to improve balance and stability on the ice by focusing on exercises such as deep squats, bosu squats, single leg squats, and working out of an athletic stance in order to gain leverage when encountering other athletes.

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Designing training programs to improve players' balance and stability on the ice involves various exercises and techniques. Skating skill is crucial in hockey, so off-ice training should focus on enhancing lower body strength and stability.

Exercises like deep squats and single-leg squats are effective in developing lower body strength. Utilizing tools like bosu balls can further challenge balance and stability. It's important to train in an athletic stance and work on movements that mimic the deeper positions required on the ice.

By incorporating exercises that promote balance and stability, players can improve their ability to stay on their feet and deliver effective hits or maneuvers against opponents.

What‘s the best way to train for injury prevention and how important is the stability component?

Build Strength and Stability for Injury Prevention

Paul. Thanks for your question. What are the best ways to train for injury? Prevention is the first part and I think you need to have a good assessment protocol to find out what your weaknesses and strengths are and then you go about strengthening your weaknesses. And what Paul was talking about as far as you know, improving your Mobility typically Injuries will happen at the end ranges. So, if you take your a joint to an end range, your chance of injuring that joint is greater same with a muscle. If you stretch it right, you know, past the you know, its limits, it's going to be injured. So what you want to do is, you know, find out what's week, what's tight, what strong, what's loose, you know, and go about, you know, strengthening Ting and adding Mobility to areas to help you know, the movement is what Paul was talking about. As far as stability goes, we want to be strong in those and ranges. And we also want to be able to keep our joints from, you know, going past their range. So, that's the important part of stability is to be able to work within the joints range of motion. And not exploit, the end ranges of that. Where the injuries will happen, you know, especially in the contact sports with As far as mine and hockey, you know, there's a lot of contact, there's a lot of, you know, hitting there's a lot of dynamic movements and, and being bumped and various angles and that type of stuff. So, so stability is very important on top of the base of a good mobile athletic body.

Prevention is the best way to train for injury. You should have a good assessment protocol to find out your weaknesses and strengths and then work on strengthening your weaknesses as well as improving your mobility. You also want to be strong in your range of motion, but not exploit the end ranges where injuries can occur.

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To train for injury prevention, it is important to start with a thorough assessment to identify weaknesses and strengths. Focus on strengthening your weaknesses to build overall resilience. Additionally, improving mobility is crucial as injuries often occur at the end ranges of joint and muscle movement. Stretching beyond limits can lead to injury, so it's important to find a balance between strength and flexibility.

Stability is another key component in injury prevention. It involves being strong within the range of motion of your joints and avoiding excessive movement beyond that range. This is particularly important in contact sports like football or hockey, where dynamic movements and impacts are common. By prioritizing stability, you can enhance your ability to withstand various angles and forces.

In summary, a comprehensive approach to injury prevention includes addressing weaknesses, improving mobility, and prioritizing stability within the range of motion. By focusing on these aspects, you can build a strong and resilient body that is better equipped to prevent injuries.

How should I treat calluses on my hands from pull ups?

Take Care of Your Hands: Treating Calluses from Pull-Ups

Hi, Josh, you're working hard and you're building. Calluses on your hands from doing pull-ups. Well, God bless you, that's great. But make sure you do treat your calluses appropriately. I've seen and I've done, like, in powerlifting where athletes will rip their calluses right off their hand from, you know, doing that lifts with the bar. So it's important to maintain your calluses and not let them. Them build up. So what happens is you get that callous buildup and you want to on a daily basis? Trim that hard callus off until you get to the softer, smooth skin and then use lubrication lotions like a Lubriderm or whatever to keep those hands soft. And supple you can use pumice stones in the shower, on a daily basis or some tool like this To kind of maintain the callous and good health because you don't want to get a wound underneath the callous because then that can cause some extra pain and then you got to shave down and, and relieved and get to that level. So that area can heal. So do yourself a favor, maintain your calluses and keep lifting and working hard and getting your hands strong and tough. Thank you.

Make sure to treat your calluses appropriately by trimming away the hard callus until you get to the softer, smooth skin and using lubrication lotions like Lubriderm. Use pumice stones in the shower on a daily basis or other tools to maintain the callous to avoid getting a wound underneath the callous.

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When it comes to treating calluses on your hands from doing pull-ups, it's important to take proper care of them. It's great that you're working hard and building strength, but you don't want to let your calluses build up excessively.

To maintain your calluses, it's recommended to trim the hard callus on a daily basis until you reach the softer, smoother skin underneath. You can use lubricating lotions like Lubriderm to keep your hands soft and supple. Additionally, using pumice stones in the shower or other tools can help maintain the calluses in good health.

It's crucial to prevent any wounds from developing underneath the calluses, as they can cause additional pain and require further treatment. So, make sure to keep your calluses well-maintained and continue your hard work to strengthen and toughen your hands.

What are the most common injuries you see in hockey?

Top Hockey Injuries: Shoulder & Knee Take the Spotlight

Thanks, Kyle for the question. What are the most common injuries? You see in hockey? Well, as far as traumatic injuries, the shoulder and the knee or probably on the top of the list, you know, with our age group 16 to 20 year olds shoulder injuries are quite common. You see young kids coming in, with lacks shoulders and typically the bottom hand and the Is vulnerable to shoulder injuries and dislocations. You know, it's very important to have a shoulder program with this age group and try to prevent those things. But you know the nature of the sport and contact and and you know, lacks shoulders, you know, you'll see dislocations happen every every year or so. And then you have the AC joint that That you'll get multiple injuries a year, just from the direct contact into the boards and the glass and that type of thing. As far as the knee joint, the MCL is the highest most likely injured ligament, you know, there's lots of torque and contact and and getting hit from the outside of the knee will spraying that MCL so that that happens every year. So, thanks, For the question, there's also lots of other injuries that happen but those probably are the two most vulnerable spots for hockey players. Thanks again.

The most common injuries seen in hockey are shoulder and knee injuries. Shoulder injuries are typically due to lack of strength, while knee injuries are often due to direct contact with the boards or glass. It is important to have a shoulder program to help prevent these injuries.

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The most common injuries seen in hockey, particularly among the age group of 16 to 20-year-olds, are shoulder and knee injuries. Shoulder injuries, such as dislocations, are common, especially affecting the bottom hand. It's important to have a shoulder program in place to prevent these injuries, but due to the nature of the sport and contact, dislocations still occur. Additionally, injuries to the AC joint from direct contact with boards and glass are also frequent.

In terms of the knee joint, the MCL (medial collateral ligament) is the most likely to be injured. The torque and contact in the sport, particularly getting hit from the outside of the knee, can lead to MCL sprains.

While there are other injuries that can occur in hockey, these shoulder and knee injuries are among the most vulnerable areas for hockey players.

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Rich Campbell is a Portland Winterhawks Athletic Trainer and Strength and Conditioning Coach. Rich has been with the Winterhawks for 12 seasons and has been instrumental in helping more than 20 players reach the NHL. He also worked as the New York Islanders Head Athletic Trainer from 1996-2006 and was an athletic trainer for the U.S. Olympic Committee, covering the men’s and women’s weightlifting team. Rich is an invaluable part of the Portland Winterhawks organization and looks forward to continuing to help players reach their full potential.

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