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I was really proud of the fact, when I was 14 years old, that I won the Presidents Physical Fitness Award in PE class. I scored the highest of all freshman, about 150 boys. There were some good athletes in that class. The test was tailor made for me, pullups, pushups, situps, shuttle run – I was a little 100 lb. mongoose, strong, no body weight and quick. perfect for that test. So, I scored the best out of all the freshmen. And I did that despite scoring miserably in the V-Sit and reach. Lack of flexibility – that was me. And I didnt realize at the time just how much it limited me. I had fair speed at the best, and probably could have been a little faster if my legs werent so tight. But where it really cost me was wrestling. Yeah, wrestling. There were some moves and techniques we learned that I couldnt execute because of my lack of flexibility. Heck, I couldnt execute the #1 pinning combo properly. The half nelson. I couldnt put in a good deep half cause it hurt my shoulders and arms. You wrestling guys know how that is a fundamental move. I simply couldnt hit some of the moves cause I was SO tight. And it hasnt changed my entire life.
Heres the deal, we all know the benefits of flexibility. Regular flexibility training helps maintain range of motion, strength of muscles, and prevent injury. … Flexibility is important and helps overall athletic performance. It is good for muscle and joint health to keep each joint working in its full range of motion.
- To improve your athlete’s flexibility, focus on major the major muscle groups in the calf, thigh, hip, lower back, neck, and shoulder.
- Warm up first. Stretching muscles when they’re cold increases the risk of pulled muscles. Low intensity jog for approximate 3 to 4 minutes.
- Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds – up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you are holding your stretches long enough.
- Don’t bounce. Bouncing as you stretch can cause small tears (micro tears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you less flexible and more prone to pain.
- Focus on a pain-free range of motion stretch. If you feel pain as you stretch, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
- Relax and breathe freely. Don’t hold your breath while you’re stretching.
- Stretch both sides. Make sure your joint range of motion is as equal as possible on either side of the body.
- Stretch before and after activity. Light stretching after your warm-up followed by a more thorough stretching regimen after your activity is your best bet.
- In addition to stretching major muscle groups, stretch muscles and joints that you routinely use during games. This stretching program involves the main muscles and muscle groups. Specific pitcher stretches will isolate the shoulder region and increase ROM at the rotator cuff area. These stretches can be performed in approximately 20 minutes.
Back when I was in HS we stretched cold and did the old time stretches. Didnt do me much good. So what Im asking is…what really would have helped a guy like me? What do I really need? I’ll talk about it a little more next week. AND…THATS MY TAKE!
Kentucky Derby…US Open Tennis 7th fastest time ever
One more thing…Lou Brock
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Hey, join me next week for another CP coaches podcast and we’ll see you then!
Sport has the power to change the world. It has the power to inspire. It has the power to unite people in a way that little else does. Sport can awaken hope where there was previously only despair. Nelson Mandela
Sweet 16 Countdown: 51. Alaska -9.2 50. Vermont -1.7 49. North Dakota 3.3 48. Wyoming 5.2 47. Rhode Island 8.4 46. District of Columbia 8.4 45. Delaware 14.7 44. South Dakota 15.3 43. New Hampshire 16.7 42. Montana 19.2 41. Maine 19.5 40. New Mexico 20.5 39. Oregon 24.2 38. West Virginia 26.3 37. Nevada 31.2 36. Idaho 32.2 35. Nebraska 32.6 34. New York 33.0 33. Iowa 34.4 32. Minnesota 35.9 31. Kentucky 36.3 30. Hawaii 36.5 29. Connecticut 37.3 28. Massachusetts 38.3 27. Wisconsin 39.9 26. Virginia 40.8 25. Oklahoma 41.5 24. Michigan 41.53 23. Kansas 41.8 22. Tennessee 41.9 21. Washington 42.6 20. Indiana 43.9 19. Colorado 44.4 18. South Carolina 44.61 17. New Jersey 44.63 16. Arkansa 45.0 15. Arizona 45.2 14. Mississippi 45.6 13. Alabama 45.8 12. Utah 46.0 11. North Carolina 46.7 10. Missouri 49.0 9. Pennsylvania 49.9 8. Illinois 50.3 7. Louisiana 51.9 6. Maryland 52.8 5. Georgia 57.2 4. Texas 60.8 3. Ohio 61.0 2. Florida 62.5 1. California 69.4
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Coach Albaugh coached high school football in Illinois for 28 years. During that time he coached at every level and on both sides of the ball. He was the offensive and defensive line coach for four undefeated teams and was a defensive coordinator in his last 11 years, twice reaching the semi finals of the Illinois state playoffs.