Archive for the ‘Health’ Category

Best Stretches Before Football Practice

best stretches to warm up football practice

Stretching gets the body ready for the workout you are about to start. Stretching is most important before starting football practice. Not stretching can lead to injury. Here are the best stretches to do 10 reps of before you start practicing!

  • Walking Knee Hugs: This will stretch your hips and glutes. Get on your toes for each hug to stretch your calf muscles and help improve your balance.
  • Dynamic Lunge with Rotation: This will stretch and open up your hips and increase t-spine mobility. This stretch will help increase mobility for better sprinting and reduces injuries. This will also keep your t-spine from locking up, when it locks up and cannot rotate correctly your lower back will rotate instead which could cause injury.
  • Inverted Hamstring: This stretch activates your glutes and warms up your hamstrings.
  • Hip Rotations: This stretch keeps your legs and hips stable.
  • Lateral Lunges: This stretch activates the gluteus medius or the “side butt.” Commonly overlooked, when this muscle is weak knee injury is more likely.
  • Backward Skips: Engages your glutes. Important for sprinting power and reduces the rick of a hamstring injury. You can also swing your arms back loosely to increase mobility in the shoulders.
  • Inchworms: Activates and stretches the core, abs, back and hips for sprinting. The key is to keep your back and hips straight, never let your hips sway. Not a fun drill but well worth it for sprinters. It will maintain a tight core that will keep a sprinter from losing energy while running.
  • A-Runs: To increase range of motion while sprinting. You can also do the Carioca for more lateral movements.
  • Backward Lunge Reach and Twist: Keeps the quads and the muscle in the front of the hip that goes to the abdomen stretched. This also increases hip, shoulder and T-spine mobility.
  • Backpedal: Helps engage the glutes and works athletic stance. Very important for linebackers and defensive backs.

Gatorade is Recording Hydration in Real Time

gatorade tracking hydration

How Gatorade Plans To Reinvent Sports Drinks—Again

Gatorade has made a new product they call the “smart cap” which allows coaches to track their player’s hydration levels during practice and games! Every ‘smart cap” is digitally linked to a player. Using an app to see how much the player sweats during practice, how much sodium the player loses, and how much they need to drink to keep their body at optimal performance. Every “smart cap” is filled with a drink formula that matches a player’s specific sweat type. A chip and a small turbine in the spout measure how much he takes in a sip. There are LED lights on the cap that help the player pace their drinking, showing them if they need more or less to keep on target.

gatorade tracking hydration with new smart cap technology

  1. Customized top: Personalized cap with player name, number, team color, and logo.
  2. LED lights: Let’s the player know if they need to drink more or less to stay on target.
  3. Cap Chip: Shares real-time hydration data with digital platform and coach’s web app.
  4. Turbine: Measures all the liquid that is leaving the bottle to provide data to the chip cap.
  5. Fuel pod: Holds the specific concentrated Gatorade formula for the player.
  6. Fuel-pod engine: Cross-shaped top “breaks” fuel-pod cap, mixing contents with water.
  7. Bottle: 30 oz container, custom colors available.

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NCAA Concussion Study

concussion

Concussions Get More Attention

The NCAA and the Department of Defense released an info-graphic which summarizes their newest study on concussions. After the release of the new film Concussion with Will Smith playing as the concussion researcher Dr.Bennet Omalu there has been a renewed interest in degenerative brain damage caused by repeated concussions.  The new study found that football isn’t the sport with the most concussions! The following list are incidents per 10,000 events, practices, games, etc.

  • Wrestling: 10.9
  • Men’s ice hockey: 7.9
  • Women’s ice hockey: 7.5
  • Football: 6.7
  • Women’s soccer: 6.3

ncaa concussion study

 

Why Vitamin D?

Vitamin D and Football Injuries

Vitamin D is known for its ties to muscle function and muscle performance. So of course it was an obvious choice for athletes to need. A new study has found that football (professional or non) players with lower levels in their diet were more likely to have an injury. In a small study of a single NFL team, researchers included vitamin D levels as part of the pre-season evaluation in 2010. Only 1/5 of the players had normal blood levels and 80% of the football team had blood levels below normal range. 30% had dangerously low levels. And African American players had lower average blood levels than Caucasian players. During the season the players who sustained muscle injuries were more likely to have lower levels. The mean of the 16 players who suffered a muscle injury the had a very low level of 20 ng/ml (normal is defined as 32 ng/ml).

Although muscle function and vitamin D were once thought to only be important in older persons, similar findings are being reported in all groups and now even elite professional athletes. Nutritionists often debate over the optimum level needed but most commonly recommended level is about 30 ng/ml. Current estimates state that Americans have a sub-optimal level of vitamin D.

Top Supplements for Football Players

supplements football player water

Football is a demanding sport no matter what level you are playing at. Be sure to get the proper supplements to take your game to the next level!

Protein Powder – Protein is the building blocks of your muscles. If you don’t get enough of it you won’t build any muscle. Although plenty of expensive brands of protein are available, plain whey protein concentrate or isolate will do just fine.

Fish Oil – Fish oil will help to lubricate your joints and combat injuries, swelling, and inflammation.

Green Supplements – If you don’t have a balanced diet with enough vegetables you are just creating an up hill battle for yourself. If you lack these nutrients, you’ll have a harder time building muscle and making it through games without tiring or cramping. Add a green food supplement to your diet so you are able to consume a few vegetable servings at a time with a liquid, a powder or a pill.

Creatine – Increase strength and size by stimulating muscle growth with creatine; however, it should be taken during the off-season, particularly if you seem to be stuck at your current strength and size levels. Some experts don’t recommend creatine to young athletes, so be sure to consult your doctor and trainer.

Branched Chain Amino Acids (BCAA)– By taking BCAAs during or after your training session, you give your muscles the exact amino acids they need quicker to grow because BCAAs are the building blocks of muscle growth.

Caffeine– You can get caffeine from tea or coffee and it is a great way to get you a quick jolt and allow you to get the most out of your workout.

Vitamin D- This vitamin from the sun plays a huge role in helping the body absorb calcium, which keeps your bones strong. It also helps keep your immune system functioning optimally so you can spend more time on the field and less in bed sick.

Coconut Oil– If you are too busy with classes to get the needed calories for your training you can add a tablespoon of coconut oil to meals is a great way to get more calories. Coconut oil is a Medium Chain Triglyceride (MCT), making it a healthy fat source that the body can easily use for energy.

Multi-Probiotic- These have millions of the microorganisms found in the stomach and intestinal lining. Although it may sound gross, these microorganisms can really help your body break down food and absorb nutrients making sure all the food you have been eating is actually working for you.

Water– The body is made up of 70% H2O, and your muscles hold the majority of that. When you are dehydrated, all the strength and power you worked so hard to build won’t be available to your body. Drink half your body weight in ounces each day. Example: if you’re 170lbs, drink at least 85 ounces of water a day.

Ways 3D Technology is Shaping Sports

3d technology

In the United States, the four major sports (football, basketball, baseball, and hockey) bring in billions of dollars in revenue each year. This money comes from ticket and merchandise sales, TV contracts, and advertising. To keep the revenue moving forward, sports team owners and league organizers are always looking for ways to improve the experience for fans and athletes. 3D technology has changed nearly everything we know about sports. From equipment and medicine to broadcasting, we should thank 3D tech for almost every way we enjoy our favorite sports today.

Additive Manufacturing

Most commonly known as 3D printing, this process uses synthetic materials to automatically construct nearly any shape the human mind can think up. The process got it’s nickname because the machine that creates looks like a home office printer on steroids, it even moves like one and creates objects out of seemingly nothing. There are countless uses for additive manufacturing, but sports manufacturing is making an impact by creating custom equipment for an athlete. This gives them a personal edge by using a product that is tailored to their specific needs or size or anything. Professional runner Jack Bolas was the first to wear 3D printed shoes at the New Balance Games in New York. Jack Bolas wore a pair of shoes that had custom insoles 3D printed for him.

Medicine

3D technology has changes how we diagnose sports injuries. In the past we relied on X-rays and MRIs to see what was going on inside an athlete’s muscles and joints. Now 3D imaging gives doctors more insight into how injuries occur and better ways to treat them. 3D technology is also helping doctors actually create the materials needed to help athletes recover from injuries after surgery (additive manufacturing strikes again). Doctors can even print 3D bones and cartilage pieces to replace damaged ones after an injury.

Broadcasting

Some of the most basic luxuries in sports broadcasting are thanks to 3D technology. The yellow first down line in televised NFL games was a huge technological marvel in 1998. Today, special 3D cameras record games and send them to stereoscopic 3D televisions giving them the most immersive experience ever. It isn’t just football though, Major league baseball can track strike zones and pitches in real time, something we previously left up to the umpire in the past.

Video Games

Not many would argue that video game depictions of sports are real sports, but there are video game competitions known as e-sports that many would argue IS a sport. in 2014, more than 70 million people world wide tuned into e-sports, making it more popular than some of the biggest sports in the United States. With video game technology advancing rapidly gamers are getting a more immersive experience and it is all thanks to 3D technology.