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| Head Athletic Trainer Ernest Eugene |
How To Prepare For "NEXT!!"
The rigors of athletics forces athletes to always seek for that competitive edge. Something that is going to give them the upper hand on their competition. The quick turnaround between games and how they prepare for "NEXT!!" can sometimes become that determining factor. After taking part in athletic competitions, athletes tend to find themselves with muscle soreness, body aches and mentally tired. How we cope with these physical and mental constraints can be the difference between winning and losing.
Immediately after competition, the cool down period begins. The first phase of the cool down period is static stretching. It is important to stretch all large muscle groups (i.e. quadriceps, hamstrings, calves, etc) to allow our muscles to elongate. After using these muscles during competition, the muscles tend to stay in a contracted position. Not allowing a muscle to elongate and using it in a contracted position can lead to muscle strains and/or ruptures. In addition to static stretching, myofascial release is also important. Through the use of a foam roller or TheStick, this type of release help with any muscle knots that may exist within a particular muscle. This also allows for muscle elongation to occur.
The use of cold therapeutic modalities also helps with the recovery process. These modalities range from ice bags to ice bath. The use of cold modalities help to decrease the amount of lactic acid that is produced post competition. In particular, the use of a cold whirlpool/ice bath helps with muscle aches and soreness. This is a very essential treatment that many elite level athletes perform daily after every practice and every competition. Although the cold bath may be a bit uncomfortable for the first five minutes, the benefit it produces outweighs all.
Another aspect of extreme importance in preparing for "NEXT!!" is nutrition. It is important to intake a high level of protein after high level competition. The proteins act as a building block for muscles. This allows the muscles that we have just destroyed to restructure and regenerate themselves. Food and nutritional supplements that have high levels of protein include steak, eggs, shrimp, chicken, Gatorade Protein Recovery Shakes, etc. Although high level of protein is important, it is also to intake carbohydrates to give us the energy we need for our next competition. Examples of foods with high levels of carbohydrates include pasta, rice, potatoes, etc.
The final aspect in preparing for "NEXT!!" is visualization/imagery. Not only is it important to physically prepare, but we must also mentally prepare. We must visualize ourselves actually performing on the court. See ourselves making the basket, grabbing the rebound and making the assist. Mentally going over the philosophy of the team and playing out many different situations. Athletic Competition is 90% mental and 10% physical. Seeing is Believing!!
