Blog followers:
I will be writing more soon. I am preparing to head north to Alaska to spend a year writing. I should be up and running by June. Thanks for your patience!
Wednesday, April 21, 2010
Tuesday, March 16, 2010
Scapular Stabilization
As I promised in an earlier blog, an important topic to cover for injury prevention is the musculature of the upper back. I refer to these muscles as a child's 'shock absorbers'. The repetitive load that is transferred to the dominant arm can cause micro-trauma over time. When a child 'plays up' or practices constantly with older children they are exposed to even greater stress on this kinetic chain. Inflexibility and muscle strength imbalances in the shoulder causes a 'rolling forward' of the shoulders and a posture that is a precursor to injury. Combined with weak posterior musculature, this posture (more common in growing boys than girls) can lead to a breakdown somewhere in the chain (wrist, elbow, shoulder).
The key to your child's health is striking a balance between participation and prevention. Remember that prior to puberty, changes in strength are mainly due to neurological adaptations. In the absence of hormones these changes are hard to maintain. "If you don't use it-you lose it." Prevention is a daily task and the scapular stabilizers are the most important muscle group to attend to.
A quick check to see if your child has proper 'shock absorbers' can be done by having them stand shirtless facing away from you. Have them hold a small soup can in each hand and make a Y with their arms. Inspect whether their scapula 'wing out'. Most young children have winging scapula so don't panic.
The long bone of the arm (humerus) is held in place by two major muscle groups. The rotator cuff is made up of four muscles that originate on the scapula and attach on the humerus. The scap stabilizers (trapezius, serratus and rhomboids) originate on the spine and attach to the scapula. Together these muscles keep the humerus centered in the shoulder joint and provide stability during movement. As stated earlier, the combination of weak posterior musculature, anterior inflexibility and the overuse nature of the sport has created a 'perfect storm' of circumstances that often lead to injury.
The exercises in the video below can be done daily. Light resistance tubing or dumbbells should be used and the athlete should complete 3 sets of 12-15 repetitions. For the mat and ball exercises, sets of 10-20 reps can be done. This routine should be completed after playing tennis and should only take 10-15 minutes. It can be done in conjunction with daily core strengthening as a part of the 'homework' program.
The key to your child's health is striking a balance between participation and prevention. Remember that prior to puberty, changes in strength are mainly due to neurological adaptations. In the absence of hormones these changes are hard to maintain. "If you don't use it-you lose it." Prevention is a daily task and the scapular stabilizers are the most important muscle group to attend to.
A quick check to see if your child has proper 'shock absorbers' can be done by having them stand shirtless facing away from you. Have them hold a small soup can in each hand and make a Y with their arms. Inspect whether their scapula 'wing out'. Most young children have winging scapula so don't panic.
The long bone of the arm (humerus) is held in place by two major muscle groups. The rotator cuff is made up of four muscles that originate on the scapula and attach on the humerus. The scap stabilizers (trapezius, serratus and rhomboids) originate on the spine and attach to the scapula. Together these muscles keep the humerus centered in the shoulder joint and provide stability during movement. As stated earlier, the combination of weak posterior musculature, anterior inflexibility and the overuse nature of the sport has created a 'perfect storm' of circumstances that often lead to injury.
The exercises in the video below can be done daily. Light resistance tubing or dumbbells should be used and the athlete should complete 3 sets of 12-15 repetitions. For the mat and ball exercises, sets of 10-20 reps can be done. This routine should be completed after playing tennis and should only take 10-15 minutes. It can be done in conjunction with daily core strengthening as a part of the 'homework' program.
Thursday, March 4, 2010
The Road to Cardiovascular Fitness
A frequent question that I receive from parents of young children pertains to cardiovascular fitness and the efficacy of long runs to accomplish this. The question is a simple one but the answer is a little complicated. I will do my best to K.I.S.S.
(Keep it simple, silly).
Children who are growing will have a 70-80% increase in aerobic fitness simply due to the growth and development of their heart,lungs and muscles. So without ever running around the block, on the track, or on the court, your child's cardiovascular (CV) fitness will improve naturally. I don't recommend that you and your child celebrate by sitting on the couch and eating Bon Bons but this is an important fact.
Pediatric exercise research is limited but the results that exist suggest that training at a higher percentage of your child's maximal heart rate (sprints) for short bursts is much more effective at increasing overall CV fitness than long, slow, sub-maximal runs. As long as the volume (amount) is monitored and the child is not having growing pains, this is the desirable way to train young tennis players. The most enjoyable way for children to do sprints is through 'speed play'. Tag, relay races and shuttle runs are all examples of games that accomplish this goal, encourage socialization and are fun!
When I train young athletes I try to use many different footwork drills and vary the time (10-30 sec) it takes to complete each. I then give them approximately 30 seconds of rest. This is not only tennis specific but works with the short attention span most children have. These drills can be completed daily and are best early in the workout when the athlete is fresh. Not only is the child improving their CV health but they are improving their tennis footwork which can be challenged as they grow.
The attached video gives an example of some simple and fun drills.
Sunday, February 28, 2010
Post Match Routines
There has always been a great deal of information about pre-match nutrition and warm-ups. What your child eats and how they prepare for a match physically can decide the outcome. I will commit some energy of my own to this particular topic in future blogs.
Today's topic, however, is what do you do after your child finishes practice or a match?
If you are from LA like me, you hop in the car as fast as possible and tackle the 405, 605, 91 or the 10. It can take up to 2 hours in the height of rush hour to get anywhere on our highways. This sometimes causes parents to shrug off the important cool-down routine for a quick 'stretch in the car". I have never understood how this is accomplished but I have learned to pick my battles.
Since self-reliance is an important trait to develop in young players it is necessary for them to take responsibility for this aspect of their daily routine. This means that they should have clean, dry clothes or at least a 'sweat suit' to change into. They should have a stretch strap or length of rope to aid in stretching, an appropriate tension and length of resistance tubing; and most importantly, water, fruit and at least one carbohydrate replacement drink.
Research shows that there is a 30-60 minute window for replacing vital muscle glycogen. Simply put, the carbohydrates that are ingested will be transported directly to the muscle belly for use in the next workout or match. This not only "refills the tank" but aids in recovery and prevents exercise induced immune system suppression. There is significant data that suggests that a replacement drink that combines carbs/electrolytes with at least 10-20 grams of protein is more effective for post-match consumption than carbs alone. After a light post match jog or bike I encourage players to start sipping their drink while they stretch. The athlete should follow this routine every 2 hours until they can eat a full meal.
I have attached a short stretching video for tennis players. These are static stretches that should be held for 20-30 seconds. Longer if the child has a problem area of tightness. The muscle unit is much more pliable when it is warm so this is probably the greatest prevention technique in your growing child's tool box. The hips are a common site for neglect which is why I start with and emphasize them. I realized that I left out the very important pec (chest) stretch. This can be completed by leaning against a fence post with your arm in an ' I solemnly swear...position'. Gently stretch the chest and repeat on the opposite side.
In an effort to speed recovery after a prolonged match or rigorous workout another technique to utilize is water submersion. A later blog will address this whole topic and the science behind it but for now, a simple dip in the pool or sitting in a bath with cool water will significantly aid in tissue repair and uptake of lactid acid (a- by product of metabolism). Of course, if your child has an area of soreness or a recent injury they should apply an ice bag for 10-15 minutes. This should be repeated at the top of every hour until they go to bed.
This is a perfect segway for the easiest and most effective recovery tool-sleep.
Children that are growing accomplish this while they sleep. This is the body's time to repair and build cells and if your child is not getting enough sleep this will negatively effect their health and growth.
To summarize these recovery techniques:
- Cool Down run or bike 5-10 minutes to bring heart rate down to normal levels
- Stretch
- Post match carb/protein drink
- Change into clean dry clothing
- ICE any problem areas
- Eat a proper full meal
- Regenerate with a dip in pool,ocean or bath tub
- Complete ' homework' exercises
- Get 8-10 hours of sleep
If you have any techniques that work for you please share, I am always looking to add to my tool box.
Today's topic, however, is what do you do after your child finishes practice or a match?
If you are from LA like me, you hop in the car as fast as possible and tackle the 405, 605, 91 or the 10. It can take up to 2 hours in the height of rush hour to get anywhere on our highways. This sometimes causes parents to shrug off the important cool-down routine for a quick 'stretch in the car". I have never understood how this is accomplished but I have learned to pick my battles.
Since self-reliance is an important trait to develop in young players it is necessary for them to take responsibility for this aspect of their daily routine. This means that they should have clean, dry clothes or at least a 'sweat suit' to change into. They should have a stretch strap or length of rope to aid in stretching, an appropriate tension and length of resistance tubing; and most importantly, water, fruit and at least one carbohydrate replacement drink.
Research shows that there is a 30-60 minute window for replacing vital muscle glycogen. Simply put, the carbohydrates that are ingested will be transported directly to the muscle belly for use in the next workout or match. This not only "refills the tank" but aids in recovery and prevents exercise induced immune system suppression. There is significant data that suggests that a replacement drink that combines carbs/electrolytes with at least 10-20 grams of protein is more effective for post-match consumption than carbs alone. After a light post match jog or bike I encourage players to start sipping their drink while they stretch. The athlete should follow this routine every 2 hours until they can eat a full meal.
I have attached a short stretching video for tennis players. These are static stretches that should be held for 20-30 seconds. Longer if the child has a problem area of tightness. The muscle unit is much more pliable when it is warm so this is probably the greatest prevention technique in your growing child's tool box. The hips are a common site for neglect which is why I start with and emphasize them. I realized that I left out the very important pec (chest) stretch. This can be completed by leaning against a fence post with your arm in an ' I solemnly swear...position'. Gently stretch the chest and repeat on the opposite side.
In an effort to speed recovery after a prolonged match or rigorous workout another technique to utilize is water submersion. A later blog will address this whole topic and the science behind it but for now, a simple dip in the pool or sitting in a bath with cool water will significantly aid in tissue repair and uptake of lactid acid (a- by product of metabolism). Of course, if your child has an area of soreness or a recent injury they should apply an ice bag for 10-15 minutes. This should be repeated at the top of every hour until they go to bed.
This is a perfect segway for the easiest and most effective recovery tool-sleep.
Children that are growing accomplish this while they sleep. This is the body's time to repair and build cells and if your child is not getting enough sleep this will negatively effect their health and growth.
To summarize these recovery techniques:
- Cool Down run or bike 5-10 minutes to bring heart rate down to normal levels
- Stretch
- Post match carb/protein drink
- Change into clean dry clothing
- ICE any problem areas
- Eat a proper full meal
- Regenerate with a dip in pool,ocean or bath tub
- Complete ' homework' exercises
- Get 8-10 hours of sleep
If you have any techniques that work for you please share, I am always looking to add to my tool box.
Friday, February 26, 2010
Pre-Match Warm Up
We now know that the best way to warm-up for practice/play is a dynamic-movement based warm-up. Stretching the muscles through tennis specific movements stimulates the central nervous system and gets the body ready for high level tennis.
It is not necessary to have a tennis court to complete these drills. A 10'x10' area of grass, parking lot or side walk will work fine. Be sure to complete a general dynamic warm-up before proceeding with my 'progressive match warm-up.'
This total warm-up should take no longer than 15 minutes and can be repeated a few times if the athlete is in a 'hurry up and wait' mode. The intent is to keep the warm up specific and intense but not to fatigue the athlete.
As always, cool the athlete down after their match with a light jog, and if there is not another match for several hours the athlete can complete static stretches. Hold each stretch for 20-30 seconds.
Try this routine for your next match and let me know how it goes.
It is not necessary to have a tennis court to complete these drills. A 10'x10' area of grass, parking lot or side walk will work fine. Be sure to complete a general dynamic warm-up before proceeding with my 'progressive match warm-up.'
This total warm-up should take no longer than 15 minutes and can be repeated a few times if the athlete is in a 'hurry up and wait' mode. The intent is to keep the warm up specific and intense but not to fatigue the athlete.
As always, cool the athlete down after their match with a light jog, and if there is not another match for several hours the athlete can complete static stretches. Hold each stretch for 20-30 seconds.
Try this routine for your next match and let me know how it goes.
Tuesday, February 23, 2010
Daily Maintenance
Every young tennis player should spend at least 30 minutes a day doing strengthening and flexibility exercises to prevent injury. I like to refer to this as 'Homework'. A short daily 'assignment' that must be completed before the child goes to bed. It makes for a nice study break and keeps the blood circulating after long bouts of sitting!
As we know, many young tennis players are 'early-specializers' and are not exposed physically to the developmental advantages of playing multi-sports. Also, many good players are often challenged physically, mentally and emotionally by 'playing up' against peers who are sometimes 4-6 years older than they are. This presents an incredible challenge to the structures in the back that act as 'shock absorbers' for this repetitive loading. Over time this leads to a breakdown somewhere in the kinetic chain.
It's my desire with this blog to provide a daily workout for kids to follow.
It will include all the major problem areas in young tennis players: scapular stabilization, lumbar stabilization, core strength and flexibility. In my experience working with young tennis players I have found that LESS is MORE. Many strength and conditioning 'experts' in their haste to create the next grand slam champ end up training children as if they are just small adults. Nothing could be further from the truth and mismanagement often leads to pain and injury.
Most exercises in the homework can be completed with resistance tubing, light medicine balls and body weight. As the child advances and becomes stronger,the weight can be progressively increased. The important aspect is not being able to lift heavy weight but to strengthen the muscles while maintaining flexibility.
Before puberty and the onset of the wonderful hormones that come with it any changes in strength are due to changes in the central nervous system. These neural adaptations exists as long as the child continues to workout. Consistency is KEY! A minimum of 3 times per week is necessary to prevent injury and I have found that if a child has a short daily routine to follow it actually helps there self-reliance and creates positive habits.
In March I will begin linking these workouts and hope that you will subscribe so they will be sent directly to you. Thanks for reading!
As we know, many young tennis players are 'early-specializers' and are not exposed physically to the developmental advantages of playing multi-sports. Also, many good players are often challenged physically, mentally and emotionally by 'playing up' against peers who are sometimes 4-6 years older than they are. This presents an incredible challenge to the structures in the back that act as 'shock absorbers' for this repetitive loading. Over time this leads to a breakdown somewhere in the kinetic chain.
It's my desire with this blog to provide a daily workout for kids to follow.
It will include all the major problem areas in young tennis players: scapular stabilization, lumbar stabilization, core strength and flexibility. In my experience working with young tennis players I have found that LESS is MORE. Many strength and conditioning 'experts' in their haste to create the next grand slam champ end up training children as if they are just small adults. Nothing could be further from the truth and mismanagement often leads to pain and injury.
Most exercises in the homework can be completed with resistance tubing, light medicine balls and body weight. As the child advances and becomes stronger,the weight can be progressively increased. The important aspect is not being able to lift heavy weight but to strengthen the muscles while maintaining flexibility.
Before puberty and the onset of the wonderful hormones that come with it any changes in strength are due to changes in the central nervous system. These neural adaptations exists as long as the child continues to workout. Consistency is KEY! A minimum of 3 times per week is necessary to prevent injury and I have found that if a child has a short daily routine to follow it actually helps there self-reliance and creates positive habits.
In March I will begin linking these workouts and hope that you will subscribe so they will be sent directly to you. Thanks for reading!
Friday, February 19, 2010
Early Specialization v Multi-Sport Participation
I know that this is a tough topic for tennis parents. Your pre-puberty age child wants to be the next Maria Sharapova or Roger Federer and you want to help them attain that goal. Tennis is a sport that requires a very specific skill set to be perfected and an ability to make decisions very quickly in order to win. This is referred to as an 'open ended' sport. Many coaches believe that it takes hitting 10,000 balls to perfect these skills and countless hours of drilling helps achieve this goal.
The problem with specializing a child before puberty is that while attaining a very high proficiency at sport-specific tennis skills, they do not acquire the skills that are the foundation of all movement and sport. Running, jumping, throwing, kicking, catching, skipping, flexibility and hand eye coordination are all referred to as multi-lateral skills. The acquisition of these skills is essential for proper physiological and psychological development and long-term success in sport.
There is extensive research that supports overall physical development to early specialization. In a nutshell, it states that although there may be immediate success by those who specialize at a very early age, the success and the intensity of training is not carried into their professional careers. Success at the junior level does not guarantee success at the professional level. However, those who have played several different sports such as soccer, basketball, track and field or dance until puberty experienced much greater success and longevity at the professional level.
If your child is unable to participate formally in other sports than at least have them learn those skills in after-school or after-tennis play with siblings or neighbors. PUT DOWN THE RACKET once a day and work on other sport skills for at least 30 minutes. There are valuable psychological and social benefits to playing team sports and I believe this to be a vital step in the development of a grand slam champion.
I have posted a quick questionnaire and would love to hear from tennis or other one-sport parents regarding their experiences.
The problem with specializing a child before puberty is that while attaining a very high proficiency at sport-specific tennis skills, they do not acquire the skills that are the foundation of all movement and sport. Running, jumping, throwing, kicking, catching, skipping, flexibility and hand eye coordination are all referred to as multi-lateral skills. The acquisition of these skills is essential for proper physiological and psychological development and long-term success in sport.
There is extensive research that supports overall physical development to early specialization. In a nutshell, it states that although there may be immediate success by those who specialize at a very early age, the success and the intensity of training is not carried into their professional careers. Success at the junior level does not guarantee success at the professional level. However, those who have played several different sports such as soccer, basketball, track and field or dance until puberty experienced much greater success and longevity at the professional level.
If your child is unable to participate formally in other sports than at least have them learn those skills in after-school or after-tennis play with siblings or neighbors. PUT DOWN THE RACKET once a day and work on other sport skills for at least 30 minutes. There are valuable psychological and social benefits to playing team sports and I believe this to be a vital step in the development of a grand slam champion.
I have posted a quick questionnaire and would love to hear from tennis or other one-sport parents regarding their experiences.
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