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jerryking : injury_prevention   10

Keeping Cori Gauff Healthy and Sane
July 2, 2019 | The New York Times | By Christopher Clarey.

Cori Gauff studies the map of her predecessors' pitfalls

Tennis has its latest prodigy in Cori Gauff, the 15-year-old American who upset Venus Williams, once a wonder child herself, in the first round of Wimbledon of Monday......The list [of child prodigies] is extensive, punctuated with cautionary tales. As tennis has become a more physically demanding sport, these breakout moments have been trending later.......Corey Gauff, the player’s father, longtime coach and the inspiration for his daughter’s name, has attempted to do what he can to help her chances of long-term success. One of his self-appointed tasks: studying tennis prodigies extensively......“I went through everybody I thought was relevant, that won Grand Slams and were good young,” ....“I went through every one of their situations and looked at where they were at a certain age, what they were doing. I asked a lot of questions, because I was concerned about burnout. Am I doing the right things?”....“I studied and studied to prepare myself to make sure if she was able to meet these goals that we’d be able to help the right way,” he said. “That was important. I still sit there and benchmark: ‘O.K., we’re at this point now. How is she doing physically? Is she growing? This is what Capriati did at this stage. This is what Hingis did at this stage, what the Williams sisters did at this stage.’”....Great stories, which prodigies continue to be, attract not just attention but money from sponsors. Parents and advisers can get more invested in success — and continued success — than the young player, and the result can be traumatic......Some precocious talents have experienced physical abuse,.....There is also the physical and mental toll of competing against older, potentially stronger opposition......“The main thing I looked at was how do you prevent injury,”.........The family has sought frequent outside counsel: “It’s honestly been a village of coaches,” he said.

Cori Gauff chose to sign with Team8, the agency started by Roger Federer and his longtime agent Tony Godsick, in part because the Gauffs believed a long-term approach had worked well for Federer, who turned pro at 17 and is still winning titles at 37.
African-Americans  athletes_&_athletics  benchmarking  cautionary_tales  dark_side  due_diligence  injury_prevention  long-term  outside_counsel  parenting  pitfalls  precociousness  prodigies  sports  systematic_approaches  teenagers  tennis  women 
july 2019 by jerryking
A Guide to Your Knees - Well Guides - The New York Times
By Dr. Jordan Metzl

Never had knee pain? Excellent. Let’s keep it that way. And while not all knee problems are preventable, you can prevent many issues and also improve knee function with strength and flexibility training.

With increased muscular strength and flexibility surrounding your knees, the better they bear their load. Muscles are shock absorbers; the stronger they are, the better they can offload the hips and knees and the better your joints will feel — no matter your age.

STRENGTH
Lower extremity strength training includes anything that builds muscle around the hips and knees. Stationary biking is the easiest way to start and has the added benefit of aiding knee and hip mobility. Biking can be done several times per week on a stationary or recumbent bike; we recommend biking for 20 to 30 minutes per session.

Functional strength exercises are designed to strengthen multiple muscle groups simultaneously. Unlike a single muscle exercise such as a bicep curl, functional strength exercises like as a push-up, strengthen all of the muscles in a body area simultaneously. When you move normally, muscles work together, so it makes more sense to exercise them together as well........
Bodyweight Split Squat
Single Leg Hip Raise
Single Leg Toe Touch

FLEXIBILITY
As sore knees stiffen, the muscles around the knees tighten as well. This soft tissue tightening often amplifies knee pain. A foam roller is a terrific, low-cost option that can be used at home to improve flexibility and reduce pain through a process known as myofascial release.

HOW TO ROLL YOUR KNEE
The Hamstrings Roll

Place a foam roller under your right knee, with your leg straight. Cross your left leg over your right ankle. Please your hands flat on the floor behind you.
Roll your body forward until the roller reaches your glutes. Then roll back and forth over the roller.
Repeat with the other side.
Note: You can also do this with both legs on the roller.

Glutes Roll

Sit on a foam roller with it positioned on the back of your right thigh, just below your glutes. Cross your right leg over the front of your left thigh. Put your hands behind you for support.
Roll your body forward until the roller reaches your lower back. Then roll back and forth.
Repeat on the other side.
exercise  fitness  functional_strength  injuries  primers  knees  mens'_health  legs  glutes  injury_prevention 
march 2019 by jerryking
Running Is the Worst Way to Get Fit - Tonic
Nick English

Nov 17 2016

Running is a crappy way to lose fat and an inferior way to boost cardiovascular health, but it's somehow become the most popular exercise on Earth after walking.....It's an incredibly inefficient way to build strength. And as we all know, a strong body is the number one way to prevent injuries, increase metabolism, burn fat, and stay mobile and functional in old age. Folks "do cardio" because they want to burn off their bellies. And running is a bad pick.

"That's usually what the mentality is, that it's a way to get leaner and lose weight, but doing other things outside of running will probably have a better effect at catalyzing that result," he says. Boyce's fat-loss prescription, like that of practically any trainer worth their salt, is compound strength exercises. That means multi-joint movements like the squat, deadlift, overhead press, chin-ups, pull-ups, and push-ups......Studies have consistently shown that weight training and sprinting are more effective than running at targeting belly fat and creating a good hormonal environment for fat loss, meaning better insulin sensitivity, less of the stress hormone cortisol, and more growth hormone and testosterone. ....exercising the heart at a higher intensity is a better way to get the job done. Studies have shown that shorter sessions of anaerobic training, like fast-paced resistance training or sprints, are just as good for heart health as long, drawn-out runs and better at maintaining muscle and increasing aerobic fitness (or VO2 max, if you want to be specific). ...."In many ways, sprinting is safer than running,"....you're going to have more of a fat loss effect from sprinting for the same reasons you get it from weights: You're doing things that require strength, explosiveness, exertion, and intensity, so your muscles are going to have to work a little bit harder, they're going to burn more calories, and you're going to be more metabolic after you finish your workout as well.".....
aerobic  cardiovascular  compound_movements  deadlifts  exercise  fast-paced  fat-burning  fitness  functional_strength  howto  interval_training  high-impact  high-intensity  injury_prevention  metabolic_rate  military_press  pull-ups  running  squats  strength_training 
april 2018 by jerryking

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