PREPARATION PROFRAMS FOR
SPECIFIC ACTIVITE
Injuries are very often inevitable in amateur sports, as well as during various other physical activities. Hiking, climbing, mountaineering, skiing, water skiing etc. are activities which require physical preparation. Taking into account the trends of fast-paced lifestyle, as well as the physical status of contemporary man, physical preparation is more than necessary before you decide to take up an activity. The above applies to former and recreational athletes as well, because we are very often witnesses of numerous injuries. Before you decide to take up something you have not tried before, or tried several years ago, you should undergo the testing that is specific for this activity and prepare yourself so that you could enjoy your holiday.
The programs listed below involve only certain activities and their specificities. For more information please contact the author.
Preparation program for sports - recreational games, description, and certain program designing guidelines.
Before designing a program it is required to:
-Test muscular strength, flexibility and endurance
-Conduct basic cardiac testing/ compulsory for marathon and similar sports
-Determine joint circumference and range of motion/ e.g. relevant for skiing programs
-Eliminate risk factors for injuries
-Eliminate factors that depend on the (lack of) knowledge of techniques for the activity
-Program specificity - adjust the program if the person suffers from certain diseases and/or uses medications.
BASKETBALL
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance
-Strengthen the lower and upper extremity muscles
-Improve joint stability/ knees, ankle joint, shoulder joint
-Strengthen abdominal muscles
HANDBALL
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance
-Strengthen the lower and upper extremity muscles
-Improve joint stability/ knees, ankle joint, shoulder joint
-Strengthen abdominal muscles, due to tensile and rotational forces at the time of contact with an opponent and while shooting
ROWING
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance to its fullest extent
-Strengthen the lower and upper extremity muscles
-Improve joint stability/ knees, hand joint, shoulder joint
-Strengthen abdominal muscles, in particular, lower back muscles
TENNIS
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance to its fullest extent
-Pay attention to the movement execution technique
-Strengthen the lower and upper extremity muscles
-Improve joint stability/ knees, ankle, shoulder, elbow and hand joints
-Strengthen abdominal muscles and lower back muscles; take into consideration the tensile force while performing a serve and smash due to rotation
ATHLETICS*RUNNING-SHORT AND LONG DISTANCE MARATHON AND HALF MARATHON
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance to its fullest extent
-Perfecting running techniques depending on the running surface
-Strengthen the lower and upper extremity muscles
-Improve joint mobility/ knees, ankle joint, hip joint
-Strengthen abdominal muscles; take into consideration amortization at contact with the running surface
MARTIAL ARTS - BOXING-JUDO-WRESTLING
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance
- Perfecting techniques with props and a sparring partner
-Strengthen the lower and upper extremity muscles
-Improve joint mobility/ knees, ankle, shoulder, elbow and hand joints
-Strengthen abdominal muscles; take into consideration the tensile and rotational force while punching or throwing, pay attention to safe falling
WATER SKIING
Important when designing programs/ reduce the risk of injury:
-Improve cardiorespiratory endurance
-Perfect the technique
-Strengthen the lower and upper extremity muscles
-Improve joint mobility/ knees, shoulder joint, hand joint
-Strengthen abdominal muscles; take into consideration tensile force at sudden change of direction
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e-mail: milanext@gmail.com