Spring Sports

Author: Yves Gege

Warming up is an essential part of sport. If we don’t warm up properly, we won’t train or play effectively, and our risk of injury increases. The question has never been about IF we should warm up, but specifically HOW, and for HOW LONG? What should kids be doing before a practice and a game to optimize their performance, and reduce their injury risk? These are the questions every coach and parent have swimming around their heads when they watch their kids take off on the field, ready to play.

HERE ARE 3 THINGS EVERY WARM UP INCLUDES:

Warm ups do not have to be extremely long to be effective. Kids don’t need to spend 30 minutes prepping to play, but they do need to use 10 minutes effectively.

HERE’S WHAT YOU NEED TO KNOW:

 

1. Something to get your heart rate up and get warm

Running up and down the field, or a lap or two. Any type of aerobic activity to get them breathing a little heavier: jumping jacks, relay race, make it...

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Everything You Need to Know About Pain

AUTHOR: Dr. Nate Jones, PT

Although pain is a nearly universally shared experience, it is a highly misunderstood phenomenon. Developing an understanding of pain, where it comes from, and why you’re experiencing it can help improve the quality of life and literally decrease the amount of pain you feel. 

The first misunderstanding to clear up is the idea that pain is equivalent to tissue damage or injury. If you break your arm, you don’t feel pain in your arm. Pain, regardless of what kind of pain, is an emotion produced by your brain in response to what it believes to be a threat to the body based on all the information it has access to. Pain is a protective emotional response that evolved to make us deal with whatever our brain perceives the threat to be. 

 

This concept is likely easier to understand if we roll through the basics of how pain is produced. Let’s go back to the broken arm example. Say you fall down a flight of stairs, land on your...

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GHD: The Most Ignored & Mistaken Piece of Equipment in the Gym

GHD: The Most Ignored & Mistaken Piece of Equipment in the Gym

Author: Dane Gifford

WHAT AM I?

Most gyms have me, but not all gyms. I’m rarely used and more often misunderstood. I take up a bunch of floor space and my presence is often questioned. I’m essential but overlooked. My name is misleading but also very accurate. I can be intimidating but also very accomodating. My movements are simple but not easy. My methods are effective but not complex. If I were utilized regularly I would be very efficacious.

So what am I? I am the Glute Hamstring Developer or GHD.

It is true, we see them in almost every gym. We don’t, however, see many people utilizing them. When we do, it seems to be those that are already in the upper echelon of their fitness. The GHD is intimidating and it doesn’t really come with instructions. On the off chance that we have used the GHD, we are left sore for days and question if we ever want to use them again. I would say, YES, you...

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BFR – Strength & Hypertrophy

Will Personalized Blood Flow Restriction (PBFR) Training Increase Your Muscle Strength & Size?

Author: Dane Gifford

KEY POINTS

  • Your Muscles will get bigger using PBFR than by just lifting weights.
  • You will develop strength using PBFR just like you would lifting heavy weights
  • Growth Hormone will increase by 300% which will improve tendon health
  • Additionally, increased Growth Hormone will maximize your Hormone Replacement Therapy (HRT)

 

The American College of Sports Medicine (ACSM) recommends that you lift weight at moderate to high intensities, greater than 65% of your 1RM, in order to make significant gains in muscle strength and size (Donnelly 2009). Additionally you have to lift at these higher intensities 2-3 days each week, over a period of 8-16 weeks. This recommendation follows the “Overload Principle” which states that a significant load must be placed on the muscle in order to drive the desired adaptations in strength and hypertrophy according to...

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Soccer Specific Injury Prevention Program

Made 2 Move has a multitude of programs for the soccer athlete whether you need 1on1 performance training, or rehabbing an injury.  Maybe you’ve done rehab but haven’t quite got back to 100% on the field. We can help! Our programs are catered specifically to our athletes sport and  our athletes specific issues. We have the time, energy, and knowledge to give you that personal sport specific care you need!

Are you having issues or pain on the field? Get a full evaluation from a physical therapist that understands athletes!

We all know there are risks to any sport with soccer commonly see ACL sprains, ankle sprains, concussions, and hamstring pulls. Our program educates the athlete while improving on-field performance and overall strength and conditioning. We cannot prevent injury completely but we can definitely reduce the risk, improve strength, and improve performance. Why not work on all 3 at the same time! We not only work on strength and conditioning...

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