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Friday, November 16, 2018

Coaches’ Corner: Rest and Recovery—Making the Most of Your “Get Away” (Part 2)

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Caption: Neither the hamster wheel nor the “couch potato” technique are the proper approaches to strength and conditioning through rest and recovery, says Loyola - Maryland’s Head Strength and Conditioning Coach, Robert Taylor.

Credit: Images Courtesy IStockPhoto.com©




By Robert Taylor
Correspondent

Editor’s Note: Yesterday, Full Court Press/Full Court Prep’ “Coaches’ Corner” brought you Part I of Coach Robert Taylor’s article on the importance of proper rest and recovery to the strength and conditioning process.  (See “Coaches’ Corner: Rest and Recovery—Making the Most of Your ;Get Away’ (Part I)”). In that article, Coach Taylor, Head Strength and Conditioning Coach at Loyola College - Maryland, presented a series of illustrated stretching exercises performed with the aid of a rope or belt, designed to help the athlete become a faster, more explosive, and more powerful player, as well as to prevent injury. 

Today, Coach Taylor continues his column, bringing Full Court readers an additional set of routines that can help in eliminating pain and restoring motion as part of the process of recovery from minor injuries. The illustrated exercises can be performed with a simple foam pillow.  Even better—these routines can be performed solo just about anywhere—even while “vegging out” in front of the TV!

Finally, Coach Taylor shares some stretches best performed with a partner, as well as nutrition tips for athletes who want to get the most out of their time off.

So now there’s no excuse for returning to training camp tired or out of shape. If you want to get the most out of your summer—for yourself or for athletes you coach—click on the “Read Story” link below for “Rest and Recovery: Getting the Most Out of Your ‘Get Away’—Part 2.”

After perfecting the stretch band program, grab a foam roller. This partner-free, hands-free program is designed
to help relax the fascia and musculature of the body. By providing pressure to the myofascial restricted regions of
the body, you can increase the chance of eliminating pain and restoring motion.

Fascia is a specialized connective tissue that has an appearance similar to a spider’s web or a sweater throughout the body.
When using the foam roller/myofascial release program, find a tender spot in the area you are working and keep the foam roller on this spot. Wait for the discomfort to diminish by 50-75 percent.

This could take some time and be uncomfortable. When this area is no longer sensitive then begin to see if there are other sensitive areas and repeat. When the areas are free of pain and can be rolled over, then continue rolling regularly to keep the muscles and fascia of the body relaxed. There is freedom for experimentation when using the rollers. Manipulate the roller to accommodate your needs.

Hip Flexor and Quads Roll OutHip Flexor and Quads
Start on belly, balance on elbows or hands with quads on foam roller. Slowly roll up and down, changing position on roller to emphasize both the inside and outside of the quad area. To place greater emphasis on one leg, cross over the back or shift body weight to one side. To focus on the hip flexors, lie on far end of roller on one side of hip complex. Work your way up or down roller.


Inner Thigh and GroinInner Thigh and Groin Roll Out
Balance on elbow or hands with one leg perpendicular on top of roller. Slowly roll from knee to hip complex changing leg position slightly for emphasis. Shift weight toward roller for more pressure.


Outer Thigh and IT BandOuter Thigh/IT Band Roll Out
Balance on elbows or hands with the lateral side of your upper leg on the foam roller. Slowly roll up and down, changing position on roller to emphasize both the inside and outside of the lateral thigh area. To place greater pressure on one area, balance on hand. Focus equally on the full length of femur, from hip to knee.


Lower Leg and ShinsLower Leg and Shin Roll Outs
Get on all fours with either one shin on the far end of the foam roller or with both shins on entire roll (as shown). Shift body to apply pressure on the muscles on front of the shin, roll from knee to ankle. Point toes in, and roll to outside of shin to place emphasis on peroneals.


Shoulder Blades to Bottom of Ribs Roll Out - View 1Shoulder Blades to Bottom of Ribs
Begin with shoulder blades on foam roller, interlock fingers behind head. Slowly roll to mid/low back area. Roll to right or left to emphasize one side.
Shoulder Blades to Bottom of Ribs Roll Out - View 2To focus on your teres minor and lats, lie on one side with shoulder perpendicular to ground. With arm bent roll out teres minor (back of shoulder). With arms straight roll lat from bottom to top. (Last not shown)


Top of Hips to Top of HamstringsTop of Hips to Top of Hamstrings Roll Out
In a sitting position on the roller balance on hands and feet, rolling the upper hamstring. Shift body to focus pressure. Change toe positions to focus on inside and outside of hamstring and gluteal muscles.


Figure Four and Gluteus Roll OutFigure Four and Gluteus
Sitting on foam roller, form a figure four with one leg. Roll from top of glute to bottom on the same side as the leg that is crossed over the knee.


Top of Hamstring to Top of CalfTop of Hamstrings to Top of Calf Roll Out
Balance on hands with roller behind knees. Slowly work roller from glute to knees. Change toe positions to focus on inside and outside of hamstrings. Cross one foot over the other to emphasize one side.


Bottom of Knee to Heel of Foot Roll OutBottom of Knee to Heel of Foot
Balance on hands, roll from knee to ankle. Emphasize one side by crossing your legs. Points toes out and up to focus on inside and outside of calf muscles.


Find a Partner

If you are fortunate to have a partner during your “get away”—which could be a friend, parent, family member, sibling, or teammate—ask them to help you perform the following program of stretches correctly. It is recommended that each stretch be held for 15 to 30 seconds. The stretches should be performed in the following order:

1. Heel Cord Stretch – Lie on your back and have your partner grasp your ankle. Your partner should raise your leg to a 45-degree angle, with your knee fully extended and push your toes toward your shin until you feel a good stretch.

2. Front of Shin Stretch – From the “Heel Cord Stretch,” have your partner pull up on your toes until you feel a good stretch.

3. Hamstring Stretch – Lie on your back and have your partner grasp your ankle. Your partner should then raise your leg while you keep your knee fully extended until you feel a good stretch in your hamstring.

4. Soft Knee Stretch – From the “Hamstring Stretch” position, have your partner put their thumb into the crease behind your knee. Your partner should push your knee to your chest, and then they should gently push your ankle toward your head until you feel a good stretch.

5. Knee Across Chest – Lying on your back, keep your shoulders flat on the ground and pull your bent leg across your body with your opposing hand. If left leg is over the right, use your right hand to pull your left knee across your body.

6. Figure Four Stretch – From the “Knee Across Chest” position, roll onto your back and place the ankle of your stretching leg on your opposite knee so that your legs form a “Figure Four.” Have your partner pick up your non stretching leg and push your knee towards your chest until you feel a stretch in your posterior.

Repeat stretches 1 through 6 with your other leg!

7. Butterfly Stretch – Sit up and perform the classic “Butterfly Stretch” (described in Part I of this column, which appeared yesterday —“Coaches’ Corner: Rest and Recovery—Making the Most of Your ;Get Away’ (Part I)”). Your partner should put light pressure on your knees to push your knees towards the floor.

8. Quad Stretch – Roll onto your stomach and have your partner pick up one knee. While holding your knee approximately six inches off the ground, your partner should push your ankle toward your posterior.

9. Hip Flexor Stretch – Stay in the “Quad Stretch” position. Have your partner put one hand on the small of your back and pull up on your knee with the other hand.

Repeat stretches 8 and 9 with your other leg!

Don’t Let Nutrition and Hydration “Get Away” From You

Pay attention to your sports nutrition and hydration guidelines when you get the chance to “get away.” Even though your mind and body can use time away from training and the intense rigors of the game, the nutrients that you put in your body can help you not only recover and heal, but also reduce body fat and increase glycogen stores, preparing you to take another step with your game.

Take time to plan five-to-six meals a day regardless whether you are trying to gain or lose weight. Breakfast is by far the most important meal of the day. Try to get energy and fluids into your body before 9 a.m. after at least seven-to-nine hours of quality sleep.

The other meal times that can be considered as important as breakfast are both the snack immediately following and the meal within 45 minutes of the completion of an intense workout or training session.

If you are trying to gain weight, here’s a rule of thumb: Your food items should touch each other on your plate at least four meals a day. If you are trying to lose weight, none of your food should touch and consider even using a smaller plate at meal time. Choose foods low in fat even come snack time.

Snacks are appropriate times to consume as many fruits and vegetables as you can or want to. Both fruits and vegetables will provide vitamins and nutrients as well as help hydrate the body.

When not training the best way to hydrate is by consuming water, especially if attempting to lose weight as sports drinks contain unnecessary calories. Staying away from caffeinated beverages is also in your best interest if your goal is to make the best of your “get away” time.

A multivitamin is recommended during this time to ensure your micronutrient consumption is taken care of on a daily basis to aid in the recovery process.  Always consult your sports medicine team before taking any supplement.

There is no time of year that alcohol should become part of an athlete’s diet. The healthiest alternative is abstinence when it comes to alcohol. Another option for athletes of legal age, is to choose nonalcoholic beverages.

Use the nutrient label on the packaging of each product you are considering consuming. Choose the best option available before putting the product in your body. Consult a physician if any food, beverage, or supplement causes discomfort, pain, dizziness, or illness.

The next time you develop your yearly plan take time to consider planning a “get away.” This
can be as productive for the success of your team as practice, film work, or individual workouts. If you are given a “day off,” consider it as a time to rest, recover, and make great decisions that can help you reach the next level.

Whether it is one day, a week, or even a month, take this time to earn the respect of your coaches and teammates. Use a checklist to make sure you are sticking to your guidelines. By (1) stretching three-to-four times a day for 15 minutes each session, (2) using the foam roller
for 10 minutes two-to-three times a day, and (3) practicing good nutritional habits, you can make the most of this time and recharge both mentally and physically.

Photo Credit: All photos courtesy of SMARTERTeamTraining, LLC. ©2009. All Rights Reserved.

Originally published Fri, August 28, 2009


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NCAA DIVISION I TOP 25 COACHES' POLL
WOMEN'S COLLEGE BASKETBALL
Week: February 7, 2012
RANK SCHOOL RECORD LAST WEEK'S RANK PRESEASON RANK AP RANK POINTS
1 Baylor (31) 24-0 1 1 1 775
2 Notre Dame 23-1 2 2 2 743
3 Connecticut 21-2 3 4 3 710
4 Stanford 20-1 4 5 4 685
5 Duke 19-3 6 8 5 650
6 Miami (FL) 20-3 7 7 6 604
7 Kentucky 21-3 5 15 7 584
8 Maryland 20-3 10 10 8 534
9 Wisconsin-Green Bay 20-0 9 24 9 530
10 Ohio State 21-2 11 NR-RV
(61)
10 483
11 Tennessee 17-6 8 3 11 476
12 Delaware 20-1 13 NR 12 434
13 Georgetown 18-5 15 11 14 379
14 Texas A&M 16-5 16 6 15 378
15 Nebraska 19-3 18 NR 13 309
16 Rutgers 17-4 14 12 17 372
17 Louisville 17-6 12 9 20 276
18 Gonzaga 21-3 19 NR-RV
(70)
19 234
19 Purdue 19-5 17 21 16 222
20 Georgia 18-6 20 12 21 202
21 Penn State 18-5 21 14 18 176
22 DePaul 17-7 23 18 NR-RV
(38)
92
23 Georgia Tech 16-6 22 NR-RV
(18)
22 104
24 South Carolina 18-5 NR-RV
(13)
NR 24 46
25 Vanderbilt 18-5 NR-RV
(23)
NR-RV
(19)
NR 45
Dropped Out: No. 24 North Carolina, No. 25 Kansas.
First-place votes: Total first-place votes received (if any) are indicated in parentheses following school name.
Others receiving votes: St. Bonaventure (22-2) 34; North Carolina (17-6) 19; California (17-6) 18; Florida Gulf Coast (21-2) 16; Middle Tennessee (19-5) 15; Texas-El Paso (20-2) 8; Texas Tech (16-6) 5; Brigham Young (21-4) 4; Fresno State (19-4) 4; St. John's (15-8) 4; Princeton (15-4) 3; Oklahoma (15-7) 2; West Virginia (17-6) 2; Kansas State (15-7) 1.
Rank remains unchanged since last week
Ranking has risen since last week.
Ranking has dropped since last week.
Credit: Courtesy Women's Basketball Coaches Association (WBCA). The weekly Division I Top 25 Coaches' Poll, sponsored by USA Today and ESPN, is based on voting by a Board of Coaches made up of 31 head coaches at Division I institutions all of whom are WBCA members.