Should my child see a personal trainer?

Hiring a personal trainer for teenage athletes has become increasingly popular among parents who want to optimize their child’s performance in their chosen sport. With the demands of competitive athletics growing, the guidance of a professional can greatly benefit young athletes in several key areas.

Individualized Training Programs

Every athlete is unique, with different strengths, weaknesses, and goals. A personal trainer can evaluate a teenager’s current fitness level, skillset, and sports-specific needs to create a tailored training program. This individualized approach helps ensure that workouts are not just safe but also effective, targeting the areas that need the most attention. Unlike generic workout routines, a custom program can incorporate the athlete’s sport requirements and personal aspirations.

Technique and Form Enhancement

Proper technique is crucial in any sport, and poor form can lead to injuries or hinder performance. Personal trainers are trained to spot and correct improper techniques during exercises and sport-specific drills. By focusing on biomechanics and movement patterns, they can help teenagers develop habits that promote safety and efficiency in their performance. Good form not only enhances results but also fosters confidence in their abilities.

Injury Prevention

Teenagers are particularly susceptible to injuries due to their developing bodies and the physical demands of competitive sports. Our trainers specifically have knowledge and expertise in injury prevention strategies. They incorporate exercises that strengthen critical muscle groups, improve flexibility, and boost overall stability. Additionally, trainers teach young athletes about listening to their bodies, recognizing warning signs, and taking the necessary steps to recover from minor injuries before they escalate.

Mental Fortitude and Confidence Building

The mental aspect of athletic performance is just as important as the physical. Personal trainers can help instill a positive mindset, teaching young athletes about goal setting, resilience, and coping with pressure. Through consistent training and constructive feedback, a trainer can build a teenager’s confidence, enabling them to face competitions with assurance. This mental fortitude can translate both on and off the field, positively influencing other areas of life.

Nutrition and Recovery Guidance

Nutrition plays a vital role in an athlete’s performance and overall health. A personal trainer can educate teenagers on proper eating habits that support their athletic endeavors. They can provide guidance on nutrition plans that optimize energy levels and recovery times, helping young athletes understand how to fuel their bodies for both workouts and competitions. Recovery is also critical, and trainers can suggest techniques and strategies that enable effective rest, which is essential for growth and performance improvement.

Accountability and Motivation

One of the greatest benefits of hiring a personal trainer is the accountability they provide. Teenagers often struggle to maintain motivation on their own, especially when faced with demanding schedules and academic responsibilities. A trainer can help keep them on track, setting up a consistent workout routine that blends fitness into their lifestyle. This structured environment fosters motivation and commitment, as personal trainers serve as both coaches and mentors.

Preparing for Future Opportunities

For young athletes with aspirations to compete at higher levels, such as college or professional sports, consistent training with a personal trainer can provide a competitive edge. Specialized training can help improve performance metrics, which can be crucial for recruiting opportunities. Many trainers have experience working with athletes at various levels and can assist in identifying strengths that can enhance an athlete’s prospects.

Hiring a personal trainer for teenage athletes offers numerous advantages that can positively impact their physical and mental development. While it may seem to many parents like another costly expense, it should be viewed as an investment in your child’s future. Quality trainers help young athletes achieve greater feats, develop mental and emotional fortitude, and instill habits that lead to a longer healthier life.

How to Avoid IT Band Syndrome

IT Band syndrome is one of the most common types of knee pain associated with runners. If you google or ask around about how to fix, what causes, or how to prevent IT Band Syndrome there is a good chance you will come across a lot of information and n0t know what to do with all of it. I am here to explain why IT Band Syndrome occurs, how to prevent it, and how to treat it, quickly and concisely

What is it and why does it happen?

.IT band syndrome occurs due to repetitive friction of the iliotibial band against the side of the femur. This friction is typically caused by overuse or biomechanical issues such as tightness in the IT band usually due to weakness in the hips and glutes. Runners and cyclists are commonly affected by IT band syndrome due to the repeated bending and straightening of the knee during these activities.

To prevent IT band syndrome:

1. Maintain strong hips and glutes through targeted exercises focusing on extension of the hip, external rotation of the hip, and hip flexor strengthening, specifically the iliopsoas.

2. Gradually increase running mileage and intensity. the basic rule is 10% increase in total mileage per week and long-run mileage.

3. Stretch regularly, focusing on the tensor-fascia latae, quadriceps, and hamstrings.

4. Use a foam roller or massage ball to release tension in the lateral quadriceps(vastus lateralis), the tensor fascia latae, and lateral hamstring(biceps femoris).

5. Cross-train to develop balanced muscle development. focus on movements in the frontal plane(lateral lunges, leg abduction) and stability exercises in the sagittal plane(single leg stance with knee drive).

Treating IT Band Syndrome

Similarly to preventing ITB syndrome, you must focus on strengthening the gluteal muscles, improving knee stability, and stretching/massaging regularly. It would be smart to warm up the gluteal muscles with a mini-band by doing hydrants or clamshells, before running. You can also use a brace and NSAIDs for pain management but limit the use of these to “only when necessary” moments.

What not to do

The things I see people doing all the time which does nothing to help your ITB Syndrome are icing and massaging the IT Band. Ice will act as a pain killer, but will do nothing to resolve the issue. Massaging the dense tissue that the IT Band consists of will not change its tension. The focus should be on the muscles connected to the IT Band(Gluteus maximus and medius, Tensor Fascia Latae) as well as the lateral muscles of the thigh.

Running Economy: Making it Look Easy Part 1

With so many people finding an escape from their quarantine by running on their treadmill or using a jog as the only acceptable reason to leave their house I felt it necessary to help you run properly. Obviously we run with our feet and legs but when done efficiently, running is a full-body movement. Upper body joint angles and posture are just as important as foot strike and knee drive, so much so that many times lower body mechanics improve by changing upper body mechanics.

Much like I do with my clients who do a Running Economy Assessment, I will help you run with better form little bits at a time. Once you perfect one area of your form you can move on to the next. This will help us figure out if you have strength or mobility imbalances, need to practice drills to improve your form, or possibly you’re wearing the wrong shoes.

I choose to start with the most basic part of your form which is the hand position. There are 3 hand positions I recommend and there is a specific reason for this. For the sake of keeping things simple, with these hand positions we recruit a longer muscle which spans from the fingertips to just above the elbow joint on the medial side(inside). The more muscles you can use when driving the arm back, the more efficient you will be, and less fatigue will occur.

Position 1: The Fist

This is the proper adaptation for runners who like to run with a fist. While your hand shouldn’t be squeezing tightly, just slightly firm. This position is effective at keeping the hand in position with minimal effort as the thumb holds the folded fingers in place. It is essential that when holding this position, the middle fingers are not bent. The soft pad under your nail should be pressed into the center of your palm, not “digging” into your palm.

Position 2: Stack and Key

This is my preferred hand position and anyone who has been taught to act like they are holding potato chips can relate to this position. I call it the stack and key because you will stack digits 3-5 in the palm while the thumb and pointer finger are positioned like you are holding a key. I especially like this hand position because my hands to get hot and sweaty when I make a fist, but I don’t feel comfortable with position 3. As a side note, most people will not feel comfortable with any of these positions when you first start out, but over time, and usually not very much, they become natural positions that you don’t even think about. These changes are such difference makes in efficiency that you will feel the shoulder blades squeeze back and open up the chest, creating the proper posture for efficient running form.

Position 3: The Angle

This is the hand-position for open fisted runners. Those who straighten out their hand like they are doing a karate chop or let the wrist and fingers flop on over the place. It is a small change that creates the same big results as the previous two positions. All you need to do create a rigid angle of about 90degrees through the metacarpophalangeal joint, or knuckle.

Start by trying these hand positions and which one feels the most natural to you. Then consistently remind yourself to put your hands into position through out your run. You might feel fatigue in the hands at first but that will go away quite quickly. Good luck subscribe to receive the next article on Running Economy.

Stay Loose and Limber Without Doing Yoga

It is no secret that yoga is an incredible tool for improving muscle flexibility and increasing mobility through all joints. Vinyasa flows are amazing for opening the hips, increasing thoracic mobility, and improving posture by decreasing anterior muscle tension in the torso and posterior muscle tension, like the hamstrings and calves. Unfortunately, yoga is not for everyone. No matter how hard I try, I cannot get into a habit of doing yoga I always feel refreshed and loose after I’m done, but I just can’t seem to do it consistently. This isn’t uncommon neither. We have an amazing yoga instructor, Bri Stoecker of Bri Marie Yoga, and when I tell our members who need it the most that they should attend yoga 1-2x per week, they react like I’m asking them to run a marathon, without training, right now! Like most things, it seems the people who need it most, are the most reluctant to do it. Like I said, I’m in the same boat, I can’t seem to make it habit. Well, luckily for us, there is another solution, but it comes with a catch. We can do mobility exercises, which will help loosen the joints by working through range of motion, but first and foremost the most important thing is the catch, consistency. You spend the majority of your day or your active hobby doing the same movement over and over, the only thing that will overcome high volume of reps is consistency. Create a habit and stick to it, either 3 days/week doing 45 minutes of mobility work, or 15 minutes daily. Start with these 5 on a daily basis. There is no better time than quarantine time to form a new, healthy habit,

1. 90-90 Hip Rotations

15 reps per side, pausing with both knees touching the ground. Keep shoulders down, away from the ears

2. Half-Kneel Torso Twist

15 Reps per side, pushing your range-of-motion without compromising form i.e. knee stays over heel

3. Half-kneel torso bend

15 bends to each side, pushing range-of-motion without compromising form i.e. rear hip stays over rear knee

4. Standing Windmill

15 reps per side, keep arm point straight up, squeezing the shoulder blade into your spine. Try not to bend knees or sliding hips laterally to engage a hamstring stretch

5. Step-Back Groiner w/ Twist

15 reps per side, keep weight in the front heel, hips low, shoulder down, and squeeze rear gluteal muscles to create a hip flexor stretch

3 Push Up Variations Every Athlete Needs

I love push ups. I love doing them and I love what they do for my body and my performance. They are a staple in a every good training plan and being that there are a hundred, or more, different variations, you could incorporate them into every workout. There are push ups that will help accomplish a number of different things. Some variations will increase shoulder and chest muscular endurance, other focus on core stability, and some will help improve your upper body power. When it comes to athletes, I prefer push ups that will be plyometric in nature, stressing a “stretch-contraction” response on a neuromuscular level, as well as core and shoulder-stabilization variations. These 3 push ups are some of my favorites.

Lateral Plyo Push Up from Glide Training Co. on Vimeo.

Alternating med ball push up from Glide Training Co. on Vimeo.

Summer is over, now get your fitness back on track!

Fitness and health are often compared to that of a roller coaster or set of stairs rather than a slope or straight line as we all wish it could be. What this metaphor refers to is a regression or plateaus that occur during a plan to achieve a goal. Many things can get in our way as we attempt to lose 10 lbs. or make strength gains, some of which completely derail your program, such as an injury or surgery, while some are expected but can be avoided like a training plateau. During the summer months, our biggest obstacles are distractions and libations.

There aren’t many things I like better than a cold maragarita on a hot summer day, but when I decide to drink alcohol, I’m putting my training and diet on the back burner, at least for a short period of time. Now that the summer months are over we can easily start making excuses for not working out or following our nutrition plan because, hey it’s Oktoberfest or football Sunday, or the crush, etc. Instead what we should be doing is making new commitments and goals to get back on track, first starting with a plan.

The best thing to do is identify what your fitness and/or health goals are at the moment. From here you make a S.M.A.R.T. Goal and create a timeline of which you would like to achieve said goal. Restarting is always difficult though, so my advice is to find or create a support group to help each other stay on track and motivate one another to do your best.

If you want to run more, join a track club. If you want to lose weight, join a boutique gym. Many gym and training facilities do weight-loss programs in the fall to help prepare for the holiday season and restart their current member who let things go a bit during the summer.

The most important thing to remember when getting back on track is that consistency is key. No matter if your workout is 15 minutes or 50, the important thing is that you are creating a habit. As I always say, it’s easy to workout when you want to, the days you don’t want to are what make the biggest gains. Going from thinking about to doing something every day is the important step every one must make personal progress, so stop reading about how to restart and go for a run!

200 Days: Recovering from ACL Repair

The morning of my surgery was surprisingly calm. I slept soundly. The dogs went into their crates easily. Signing in was quick. Considering that my leg was being cut open and parts of my knee would be missing and/or replaced when I woke up, the whole energy of the waiting area was mellow. When it was my turn to head back for prep, I felt excitement. The thought of being able to move and play sports without fear of buckling my knee was the only thing on my mind. After changing into my surgical outfit everything really slowed down. It felt like every couple minutes someone new would ask me a few questions, always preceded with, “who are you and what are we doing today?” I actually really appreciate the attention to detail. After receiving two signatures on my knee, repeating the answer, “Josh Kober. Left ACL Reconstruction” about 25 times, and about 60 minutes later I was being walked to the operation room. Being greeted by 5 or 6 people, some washing hands, some sticking things on my body, and the anaesthesiologist letting me know he gave me “something to take the edge off.” The room is as white a room you’ll ever see. Everyone is moving and talking; I was very impressed by how much work was going into my well-being. It was impressive how deliberate every movement and word said accomplished a task. As I lay there looking up at bright round lamps, I can hear the slight sound of music coming out of a small speaker in the ceiling. I think to ask what would be on the sound track, but before I could utter a word, I’m waking up.

It truly did feel like I went to bed and awoke the next morning. I remember dreaming or at least felt as if I had been dreaming that I was late for work. Feeling my eyes opening wide then blinking and trying to organize my thoughts and senses all at the same time. My nurse was reassuring me that everything was fine and the operation was successful. I couldn’t believe it was over so quickly even though it took almost an hour longer than expected. As I became more aware, the nurse offered another dose of dilaudid and warned that the numbing would fade and pain would start to show itself. He wasn’t lying. The car ride home was comfortable and climbing two flights of stairs up to my bedroom proved easier than expected, probably because I couldn’t feel a thing. I made my way to bed assuming my position that I would be in for the next 4-6 days.

My first week of recovery was underway. Lots of Percocets, sleep, and ice would be the next week or so. Lucky for me the Masters was starting the next day so I would be thoroughly entertained watching Tiger win in what will be remembered as one of the best Masters of all time. This was the perfect distraction from the fact I wouldn’t be touching a golf club for at least another 3-4 months.

Preparation was crucial for week 1. Know that you will have trouble getting up and down. Have a clear path from the bed to the restroom. Stay ahead of the pain with your painkillers, and do yourself a favor and buy some still softeners!