Skip to main content

So your season is finally over....... Now What?

So your season is finally over....... Now What? 
Wait! Your next season starts in 3 weeks, YIKES!!!

NO worries, here is a program you can use to get the recovery you need while also retraining your body how to move again. No need to rush back into lifting heavy weights and doing sprints to prepare for your next season. This program was created to regain mobility and stability in your joints. This will help to hopefully prevent many over training issues that many multi sport athletes suffer from. We normally have our athletes do this for the week following their season. 



Post Season R & R

Recovery and Regeneration Program 

*You will need a baseball, Thera Band or elastic tubing, Foam Roller and Rope or stretching strap.

 

 Roll/ Activate/ Stretch

Plantar Fascia
1 min
http://youtu.be/7n2kDO6-4NU
Big Toe Stretch
1min
http://youtu.be/vt0IFSc63cY
 
 
 

 

Calf Roll
2min
http://youtu.be/MsMpfG6mWJs
Hip Press
15 reps
 
Rope Calf Stretch
1 min
http://youtu.be/3JphYOlYPVM

 

Quad Rolling
2min
http://youtu.be/FjrjoTfXsx8
Anterior Tib
15 reps
http://youtu.be/oiJRIOEiJL8
AIS Quad
15 reps
 

 

Glute Rolling
1 min
http://youtu.be/5nhnyzVtXHc
Adductor
15 reps
 
Piriformis Stretch
15 reps
 

 

Adductor Rolling
2 min
 
Clam w/ Bands
15 reps
http://youtu.be/OlKXeiwHxnQ
AIS Hamstring
15 reps
 

 

Pec Minor
1min
http://youtu.be/CPdpZ-pnq7s
Band Pull Apart
15 reps
 
Wall Slides
15 reps
http://youtu.be/8GRs9uCgT1w

 

 

Rhomboid Rolling
1 min
http://youtu.be/-2MVURN1py0
Cuban Press
15 reps
 
Thread the Needle
15 reps
http://youtu.be/USH28xo4-CY

 

Infraspinatus Rolling
1 min
http://youtu.be/j3fnLD2A33g
Band internal Rotation
15 reps
 
T-Spine Rotation
 
http://youtu.be/sgp3r97qHk8

Comments

Post a Comment

Popular posts from this blog

Taking the NEXT STEP

Taking the NEXT STEP!! Im sure we have all reached a  point in our lives where we know its time to take that next step, next level, begin the next chapter in our life. It is by far  one of the scariest times for all of us. The point where we realize everything we have ever done has led us to THIS! This is our moment to shine and like Eminem says, " You only get one shot, do not miss your chance blow. Opportunity comes once in a life.".  The one scary thing is, you know after THIS moment, nothing will ever be the same.  Once you cross THIS line, you can not go back.  THIS is it and the pressure is on. They say, "Pressure bust pipes, but It can also make diamonds.", only you can decide what it does to you.  We all get to THIS moment, but few rise to the occasion. Few feel the fear and keep walking forward.  You can either step into greatness or step back into comfort.  Many will choose to step down and let THIS moment pass them by. Once they do that, the rest of t...
6 comments
Read more

Quad & Hip Flexor Mobility & Flexibility

Why is it important to include mobility work for the quads and hip flexors? Tight muscles in the anterior compartment of the leg can cause a number of problems, two of which I will discuss in this blog. 1.     Tight quadriceps and hip flexors can put you at an increased risk for a hamstring injury. When people say that a muscle is “tight,” they are essentially saying that the muscle is chronically shortened. Without getting too much into the anatomical specifics, when the hip flexors are “tight,” or shortened, they pull on the lumbar spine. This pull on the lumbar spine increases the curve of the lumbar spine (excessive lordosis) and in turn causes an anterior pelvic tilt.  When the pelvis tilts anteriorly, the hamstrings (attached to the ischial tuberosity) can become excessively stretched/lengthened, which can lead to a strain. Therefore, by keeping the hip flexors and quadriceps at proper length, we can keep our ...
3 comments
Read more

TOP 2 Mistakes most young fitness pros make with their programming

TOP 2 Mistakes most young fitness pros make with their programming                   After 3 years of running a mentor program for fitness pros, 6 years of being an adjunct professor at a college for Athletic Training majors, 6 years of being a preceptor for 3 colleges Athletic Training programs, and 16 years in the fitness industry; I have seen my fair share of programming.   There are many mistakes that beginner fitness pros make, as they should because they are new, and with this blog I would like to talk about the top 2 that I see all the time. 1)       Planes of Motion.   I cannot stress enough how important it is the train your athletes/clients in ALL three planes of motion. When I give my college students an assignment to write a program for an athlete, I always get the same exercises ; squat, bench press, leg press, shoulder press, clean, sit ups. ...
3 comments
Read more