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The professionals at JAG Physical Therapy are here to provide high-level athletic training services to keep you and your team in top form throughout the year. Book a consultation at your nearest JAG PT location in NY, NJ, or PA today, or read further to learn more about indoor techniques for athletic training.

Why Is Indoor Athletic Training Important for Athletes?

Indoor athletic training is invaluable for a variety of reasons:

• You don’t have to skip practice if the weather is bad or if you don’t have access to outdoor facilities.
• This means your team is likely to maintain top fitness levels.
• You can also focus on complementary areas of fitness, like strength training, that will elevate your team’s performance.
• You may discover great results from new exercises that you wouldn’t normally practice.
• Finally, building up strength and fitness means that injuries are less likely.

What Are Some Key Exercises for Effective Indoor Athletic Training?

You may be surprised to learn about the variety and scope of athletic training indoors.

Let’s take a look at some popular types of indoor exercise to enhance your overall fitness and performance.

Agility Drills

These are exercises that help improve your reflexes, speed, power, and coordination — perfect for athletes who practice ball games like soccer.

The side shuffle is easy to practice indoors:

• Stand with your feet hip-width apart.
• Bend your knees and lean forward from the hips.
• Make sure your spine is in a neutral position and your chest is lifted.
• Move to one side using quick shuffles.
• Stop and repeat the movement in the opposite direction.
• You can increase the speed of your shuffle depending on your fitness level.

Plyometrics

Plyometrics are aerobic exercises designed to improve endurance, speed, and strength, pushing your muscles to the max in a short amount of time. They are most suitable for high performers such as sprinters and other athletes.

Try squat jumps:

• Stand with your feet slightly more than hip-width apart.
• Squat down.
• Press up through your feet, keeping your abdominal muscles engaged, and jump up.
• Lift your arms up as you jump.
• When you land, get back into the squatting position.

Strength Training

Strength training benefits athletes of any discipline or level. You can use weights, kettlebells, or resistance bands to practice these indoor exercises.

The reverse lunge is a great example:

• Stand with your feet the width of your hips apart.
• Hold a dumbbell in each hand with your arms by your sides.
• Step your right foot back and lower yourself down so that both legs create 90-degree angles and your back knee is just off the ground.
• Reverse the movement to go back to the beginning.

Endurance Workouts

Endurance workouts help athletes perform for longer. They’re good for anyone involved in long-distance running or cycling and are great for cardiovascular health.

Include mountain climbers to add endurance to your workout:

• Get into a plank position.
• Your back should be flat and your abdominal muscles engaged.
• Bring your right knee up towards your chest.
• Repeat the action on the other side by jumping up and switching your feet in the air.
• Continue alternating your feet for 30 seconds if you’re a beginner or up to 60 seconds if you’re more experienced.

How Can Athletes Customize Their Indoor Training Workouts for Specific Sports?

Individual sports have specific needs, so your team’s indoor training regime will be unique.

Let’s take a look at some popular sports and indoor drills to match:

Basketball

This sport relies on a mixture of speed, strength, and agility. Try a combination of:

• Lateral lunges
• Glute bridges
• Pull-ups
• Goblet squats

Soccer

Focus on endurance and strength to improve soccer skills. You can try:

• Sprinting on the treadmill
• Box jumps
• Deadlifts
• Yoga poses like downward dog

Baseball

Hone agility and endurance to up baseball skills with:

• Speed ladder drills
• Side shuffle
• Lateral running
• Cone drills

What Are the Advantages of Seeking Professional Athletic Training for Indoor Workouts?

Professional indoor athletic training can bring many benefits:

• You’ll get a personalized training plan to help your team hit their goals.
• You’ll benefit from experienced support and motivation.
• You’ll receive guidance to help prevent injuries.
• Your expert athletic trainer will know how to achieve optimum fitness and performance.
• You can get access to the latest specialized equipment.

JAG Physical Therapy Athletic Training Services can offer your organization all the above benefits when you embark on a customized training program with our experts.

Ready to Elevate Your Indoor Athletic Training with JAG Physical Therapy?

JAG Physical Therapy is NJ, NY, and PA’s leader in athletic training and support programs. Contact us today to learn more about what we can do for you and your team or schedule an appointment with our skilled athletic trainers to get started.

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Understanding your quad strength is the first critical step toward improving your overall leg function. A quad strength assessment gives you a starting point and target when you work out your legs in general.

At JAG PT, whether you’re looking for rehabilitation for hip or knee conditions, athletic training, or other specialty physical therapy services, our therapy team is here to help with empathy and skill. Book an appointment at your closest location in PA, NY, or NJ today, or read further to find out more about quadriceps assessments and training.

Why Is Quad Strength Important for Overall Leg Power and Performance?

The quadriceps are made up of four individual muscles — hence the name, meaning “four-headed”. A 2016 study claims that a fifth muscle (tensor of the vastus intermedius) is involved in the system, but there are four that all doctors agree are quadriceps muscles:

1. Rectus femoris: Extends from the hip bone and pelvis down to the kneecap, making it a powerful knee extensor. It also helps flex the hip.
2. Vastus intermedius: Lies deeper in the thigh, beneath the rectus femoris. It helps extend the knee.
3. Vastus lateralis: The largest and strongest quad muscle. It extends the knee and keeps the thigh and kneecap in position while walking, running, and jumping.
4. Vastus medialis: The smallest muscle in the group, connecting the femur to the kneecap. It stabilizes the kneecap during knee extensions.

All four quad muscles act on the knee and hip to perform upper and lower leg movements. In this way, they enable you to run, jump, walk, and squat. They also stabilize your leg posture and movements and absorb the impact of everyday mobility activities.

How Can You Measure Your Quad Strength Accurately?

It’s important to understand how your quads contract during normal movement of different kinds. The quads can perform three different kinds of muscle contractions:

• Isotonic: This occurs when the quad muscles change length while contracting.
• Isometric: The quads remain the same length when contracting.
• Isokinetic: The quads contract to provide constant mechanical movement at the hip and/or knee joint.

Quad strength tests use specialized machines or manual tools, such as hand-held dynamometers and calibrated leg extension machines, that assess the strength of a particular type of these contractions. Testing will tell you a measurement in terms of force or weight.

Besides raw power, quad strength tests also assess the following metrics:

• Quad functions, including nervous response, failure points, pain tolerance, and range of impacted motion
• Imbalances in the various quad muscle heads
• The hamstring-to-quadriceps strength ratio

What Are Effective Exercises for Strengthening the Quadriceps?

Because the quadriceps is a complex muscle system, you should use varied techniques in order to work it out effectively. Here are three of the best strengthening exercises for the quads:

Squats

1. Stand upright with your feet spread just outside your shoulder width and toes slightly pointing outward.
2. Plant your heels onto a stable, elevated surface.
3. Lock your hips and knees.
4. Slightly push your hips back and arch your chest outward.
5. Slowly sink into a sitting position until your quads are parallel to the floor.
6. Push back up to the starting position with your hips and chest rising simultaneously.
7. Hold weights to make the exercise more challenging.

Forward Lunges

1. Take a knee on the floor with your shoulder and hip perfectly aligned with the trailing knee.
2. Ensure the sheen of the leading leg is vertical.
3. While pivoting and balancing on the trailing foot, push against the floor with the leading leg until it aligns with your torso.
4. Switch legs every couple of reps.
5. Hold equal weights in both hands to make the exercise more challenging.

Leg Presses

1. Lie on the leg press machine with your back straight.
2. Position your feet as low as possible on the platform.
3. Slowly push the platform away with the feet perfectly flat until your knees are nearly straight.
4. Hold this position for a few seconds.
5. Slowly let the weight descend.
6. Push back up once your knees come close to your chest.
7. Add weights as needed.

Are There Specific Strategies to Improve Quad Strength and Leg Power?

There’s more to strengthening quads than simply hitting the gym. Here are tips and strategies for stronger quads while minimizing injury risk:

• Warm up before doing any exercises.
• Cool down after each workout session.
• Focus on form, not weight.
• Stick to a consistent routine.
• Add weights progressively.
• Do not ignore other leg muscles (glutes, hamstrings, and calves).
• Give your quads time off to recover after intense strength training.
• Gauge your progress with regular quad strength tests.

Enhance Your Leg Power and Quad Strength with JAG PT

At JAG PT, our team is here to help you meet your fitness and athletic goals, as well as to help you rehabilitate as quickly as possible if you have a musculoskeletal injury. Schedule an appointment at your nearest location to see one of our sports medicine specialists, or contact us today with any questions.

Learn More About Physical Therapy from JAG PT:

• The Role of Physical Therapy in Recovering from ACL Injuries
• ACL Injury Prevention Exercises
• How to Stay in Shape with a Knee Injury
• Post-Operative Knee Rehab: How Physical Therapy Can Optimize Recovery

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At JAG Physical Therapy, we’re committed to delivering excellent sports medicine care and helping all our patients maintain an active lifestyle regardless of the season. Contact us today, find your nearest location, or read further to learn more about how you can continue to attain your fitness goals in the fall weather.

Seasonal Activity Modifications

You can still exercise outdoors during fall, but you may need to make a few tweaks to your routine.

Dressing in layers is key. Your first layer should be light and wick sweat away from your skin. Your middle layer needs to keep you warm, so a light fleece is ideal. And your outer layer should shield you from the elements, so choose something that’s waterproof and windproof.

During fall, always have a plan B in case the weather makes it difficult to exercise outside. It’s easy to work out at home — invest in a few simple pieces of kit like a yoga mat, skipping rope, and weights so you can create a workout setup that suits you.

Injury Prevention

When the weather is colder, it takes our bodies longer to warm up. So, make sure you extend your warm-up sessions by five or 10 minutes in chilly temperatures. You should also pay attention to any part of your body that feels stiff and give it a bit of extra focus.

Know that it’s normal to feel your muscles working when you exercise. But be sure to stop your activity if you feel sudden or significant pain and get checked out by a health professional.

Remember, if you have any old injuries or weaknesses in particular joints, it’s best to seek rehabilitation advice from your physical therapist. The skilled staff at JAG PT can offer you a customized program, which may include manual therapy or other modalities, to help heal your injury and ensure that it’s safe to continue your fall fitness program.

Flexibility and Mobility Work

Focusing on your flexibility and mobility during fall will help set you up for the harsher months ahead.

You may want to try some activities that are designed to increase your flexibility and mobility. These include:

• Yoga
• Tai chi
• Pilates

If you have a specific issue where you lack mobility in a part of your body, then your physical therapist will be able to show you some targeted exercises to help release tension and restore flexibility.

Strengthening Programs

Exercise is not just about endurance and getting an aerobic workout. It’s important to improve and maintain your strength too. Strong, healthy muscles will help you carry out your daily activities, improve your balance, and prevent falls.

As part of your fall activity program, include strengthening exercises. You can use weights or resistance bands, moving on to heavier weights or stronger bands once the activity becomes easy.

Aim to do strength exercises that involve all your major muscle groups on two non-consecutive days a week to help build up your strength.

Balance and Stability Training

Work on balance and stability now, before hazardous weather sets in and the risk of falls increases.

You can do this by strengthening your core and leg muscles, which help to keep you upright. You may also want to try tai chi, which combines slow, gentle movements to promote balance, strength, and mental well-being. This is a great all-around exercise method that you can practice outdoors if the weather allows or indoors on colder, darker days.

Your physical therapist at JAG PT can also help with slip and fall prevention, offering advice and showing you specific exercises to help improve your balance.

Outdoor Fitness Programs

Fall is the perfect time for outdoor fitness programs, allowing you to enjoy the fresh air and cooler temperatures.

Look for organized outdoor fitness programs in your neighborhood or create your own exercise schedule that makes the most of your outdoor space. Activities could include:

• Running laps around your local park, with short bursts of sprinting to increase your heart rate
• Hiking to work your lower body and get a cardiovascular workout
• Cycling to target your lower body and enjoy the fall scenery too

Posture and Body Mechanics

Check your posture and body mechanics before you embark on a new exercise program to prevent injury and get the max out of your activities.

Know that your posture is how you hold your body when sitting, standing, or lying down, while body mechanics is all about the way you move.

You can visit your nearest JAG PT location to get these aspects checked out and receive advice on improving your posture and body mechanics. For example, you can have gait analysis performed to know whether your body is properly supported while you run and to identify any issues that could lead to injury.

Rehabilitation and Recovery

Don’t forget the usual common-sense advice about recovering from illness or injury: stay hydrated (essential, even during colder weather); eat a healthy, balanced diet; and practice techniques such as meditation or mindfulness for your emotional well-being.

Reintroduce gentle physical activity slowly, preferably with the help of your physical therapist. They can help you regain your former fitness and mobility with a safe and effective program of exercise and rehabilitation, and can help with specific issues such as recovery after surgery.

JAG PT Supports Your Year-Round Fitness

Think of fall as your fresh start to fitness — it’s the ideal time to try a new regime and take advantage of the crisper air to exercise outdoors.

By observing the safety rules above, you will be able to hit your fitness goals and go into fall and winter in great shape. And for any help with your exercise program, recovering from injury, or making the most of your mobility, come and see our experienced physical therapists at a JAG PT clinic near you. Schedule an appointment today or contact us with any questions.

Learn More from JAG PT:

• How to Stay in Shape with a Knee Injury
• Physical Therapy Exercises for Frozen Shoulder
• 7 Fall prevention Exercises for People With Arthritis
• Strengthening Your Hands After A Fracture: Tips and Exercises for a Quicker Recovery

The post Physical Therapy to Stay in Shape During the Fall Season appeared first on JAG Physical Therapy in NY, NJ, & PA.

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Athletic trainers are qualified medical professionals specializing in sports injury treatment, prevention, and rehabilitation. They are on hand to assist players with direct care following an injury and to support ongoing recovery and rehab as athletes return to sport. In addition, athletic trainers work to promote general wellness and healthy lifestyles for team members and deliver injury prevention programs that help athletes give it their all safely.

At JAG Physical Therapy, our experienced athletic trainers provide vital support for teams, schools, and organizations across New York, New Jersey, and Pennsylvania, and we are the tri-state area’s leader in athletic training services. Contact us to learn more about how JAG PT

What Does an Athletic Trainer Do?

An athletic trainer differs from a personal trainer because an AT must complete stringent academic and clinical qualifications, giving them the knowledge they need to treat and manage sports injuries safely. While a personal trainer can certainly optimize athletic performance and fitness, an athletic trainer’s certification and medical background shows they can deliver treatment and rehabilitation for injured athletes.

ATs may handle all of the following and more as part of their day-to-day responsibilities while working with sports teams:

Direct Injury Treatment

Injuries are an unfortunate fact of life in sporting competition. Players can suffer acute injuries following an awkward movement or a collision, or they can experience chronic injuries that worsen over time. An athletic trainer can deliver first aid and primary treatment if an injury occurs during competition or during practice. They draw upon their experience in order to minimize pain and discomfort and stabilize the injury to avoid further damage. They may also recommend whether further urgent care is required, in a hospital or medical facility, for instance.

Rehabilitation and Recovery

Direct injury treatment provides the platform for efficient and effective recovery, but your athletic trainer will need to go beyond this. Rehabilitation is a big part of an AT's duties, supporting injured athletes with recovery exercises and further treatment that will get them back on their feet. With their expertise in this field, ATs can determine a timeline for safe recovery, helping athletes come back stronger and minimize injuries in the future.

Player Preparation 

An AT can also offer their services in a preparatory role, giving athletes the grounding they need ahead of training and competition sessions. This preparation might include general guidance on how to play and move in a safe and efficient way, as well as advice on any potential signs of injury to watch out for. All this information is designed to make players more mindful of their bodies during activity sessions.

Mechanical Injury Prevention

Player preparation may also take on a more physical aspect. Injuries often stem from weaknesses in the soft tissue, particularly around joints such as knees, ankles, and shoulders. Taping and support can protect these joints, minimizing the risk of injury, but only if it is applied properly. An athletic trainer will have the expertise needed to identify where taping and support is needed and then implement this in an effective way.

Holistic Injury Prevention Best Practices

An athletic trainer will remain in direct communication with coaches and other personnel, both during training sessions and throughout the competition. This enables a holistic approach to injury prevention, helping everyone to remain on the same page regarding best practices and approaches. In this sense, the AT can become a core part of the team — not just providing primary treatment but also working within the setup to maintain health and fitness even at the times of most heated competition.

Health and Well-Being Support

There is more to team sports than practice and competition. Athletes are constantly on the lookout for ways to improve their overall performance and simply to live better, healthier, more fulfilled lives. This is vital when it comes to post-game and post-practice recovery — players with healthier lifestyles and habits will recover faster and find themselves back to peak condition sooner — and is also part of minimizing the risk of injury. Athletic trainers are qualified to provide support for general health and well-being, giving athletes the tools and knowledge they need to stay at the top of the game and enjoy a long and rewarding sporting career.

Advice and Guidance

An AT delivers many physical services, from treatment and rehabilitation to direct application of injury prevention solutions, such as supportive taping. However, they are also there to provide general advice and guidance across the entire team. ATs have a great deal of knowledge to share, and this can be important to players and coaches in many ways, including helping with team cohesion and overall performance as well as medical matters. 

Mental and Emotional Support

Not all the services offered by an athletic trainer will be quite so visible. As well as the direct services listed above, ATs act as confidantes to team members, listening to the problems they may be facing and giving these players a valuable outlet for communication and expression. Team sports can create high-pressure environments, and this can take its toll on psychological and mental well-being. While teammates and coaches can, and do, offer their own forms of mental and emotional assistance, athletic trainers bring their own unique perspective and viewpoint to the mix, extending the network of care and support that athletes need.

This is why the athletic trainer's position at the heart of the team is so important. They are not there simply to apply ice packs and bandages to strains and sprains and then disappear into the background. Their role is a far more expansive one, and an AT will need to act as primary treatment specialist, rehab expert, and counselor, as and when required.

In fact, the mental and emotional support aspects are tied directly to physical fitness and performance. Studies have found links between psychological well-being and recovery times following injury. Issues such as depression and loneliness are common in injured athletes, who may feel isolated from their teammates on the field. ATs can assist with this, and can potentially refer players in need to a sports psychologist or psychiatrist.

JAG Physical Therapy Athletic Trainers

Here at JAG PT, we provide athletic trainers to sports teams across the New Jersey, New York, and Pennsylvania areas, connecting these competitors with the high-quality services and support they need to thrive in their chosen field. Our ATs are equipped with all the knowledge, experience, and understanding required to make a real difference for sports teams, but can also modify their approach to meet the specific needs of each athlete.

All sports teams can benefit from working with a qualified athletic trainer. Our ATs deliver their services at all levels, ranging from high school and college teams to semi-pro and even professional outfits.

Each level brings its own unique challenges and concerns. Professional teams, for example, may be looking to push the boundaries of what is possible a little further, maximizing their performance with incremental, marginal gains. Meanwhile, a high school team’s young athletes may still be developing and may need specialized injury prevention and rehabilitation programs to keep them on track. The skilled AT staff at JAG PT recognizes this, tailoring their approach to particular needs and risk factors.

You can learn more about JAG PT's AT services — and the benefit you can expect for your sports team — in our YouTube series on athletic training.

Discover More On Athletic Training from JAG PT

An experienced athletic trainer can do so much for your sports team — creating the perfect conditions for competitive success while also fostering an environment in which everyone feels supported, healthy, and happy. JAG PT is on hand to provide the AT services your sports team needs to achieve all this and more. To find out more about JAG PT's sports medicine and athletic trainer services, reach out to us today.

Learn More from JAG PT:

• How Does Physical Therapy Help Athletes?
• Types of Sports Injuries
• Preventing Sports Injuries: Tips and Strategies for Athletes of All Levels
• What is a Sports Rehabilitation Therapist?

The post The Importance of Athletic Trainers on Sports Teams appeared first on JAG Physical Therapy in NY, NJ, & PA.

JAG Physical Therapy understands the importance of pre-season physical therapy screenings for athletes. That’s why we are a trusted PT provider for athletes, coaches, and school athletic departments in the New Jersey, New York, and Pennsylvania area. Schedule an appointment today for a pre-season evaluation at your nearest JAG PT location, or read on to find out more on what you can expect.

Why Is Pre-Season Screening Important?

First and foremost, pre-season physical evaluation can identify and mitigate injury risks. A bad injury can put a student on the sidelines for weeks or months, and it could put a scholarship or college admission in jeopardy. Months or years of building toward a big season or key event can be lost, as can conditioning that has been earned with dedicated training. Teams become weaker when athletes are benched with injuries too.

Athletic injuries in young people are often compounded by the fact that they’re still growing. Their anatomical frame, balance, flexibility, and motor control can change as they grow, making them more susceptible to injury and turning many types of injuries into potential chronic problems that plague them into adulthood.

While screening can’t predict all injuries, they can identify athletes who are at risk of certain injuries based on their anatomy, fitness, and choice of sport. Then, the athlete can be given specific exercises to add to their training program to reduce the likelihood of injury.

For example, a basketball player might go to a pre-season evaluation and mention to the physical therapist (PT) that they sometimes get a sore lower back in the second half of many games. The PT, after performing further assessment, could discover that the athlete has been working hard on arm and leg strength but needs more core strength to support the back. They can suggest exercises, like crunches and planks, that the player can incorporate into their training regimen to reduce back pain and the chance that it could turn into a chronic problem or season-ending injury.

Another area where the pre-season screening can be valuable is in helping young athletes determine when they are in danger of overtraining or overusing certain muscle groups. They can be taught to recognize impending injuries from overdoing it. They’ll also be able to recognize when they’re ready to move up to the next level or attempt a new skill.

Pre-season screenings aren’t just about injury prevention either. Athletes can get tips on better performance through strength and flexibility exercises. They can start a new season ready to go, with an extra edge over the competition.

What Happens During a Pre-Season Physical Therapy Screening for Athletes?

Most athletes are required to complete a pre-season physical before participating in school sports. A pre-season physical therapy screening is a bit different from a regular physical at a doctor’s office. Physical therapy evaluations address the athlete’s musculoskeletal system — the muscles, bones, and joints and how they function together in a given scenario, like playing baseball or competing in gymnastics.

What’s involved in a pre-season screening for athletes? Typically, the following would be covered:

• Discussing previous injuries and how the athlete felt returning to sport
• Talking with the athlete about where they feel weak or experience pain
• Assessment of range of motion (joint mobility and flexibility)
• Muscle strength testing
• Evaluating anatomical symmetry for imbalances
• Reviewing the athlete’s growth and its effects on performance

Once the evaluation is complete, the physical therapist then makes recommendations tailored specifically to the athlete’s unique needs. For instance, a swimmer might be given stretches to prevent shoulder injuries. A soccer player could be prescribed exercises to strengthen ankles with laxity. Athletes whose sports tend to favor the use of one hand or side of the body (tennis, golf, field hockey, fencing, baseball, etc.) might need suggestions for how to balance strength on their weak side.

If the athlete isn’t experiencing any particular problems and doesn’t seem at risk for injury, the PT can still recommend additions to their training program to remain in good health. The goal of pre-season physical therapy screenings is to start off the season as strong as possible so the athlete has the best chance of achieving their goals and remaining injury-free.

Injury Prevention for Athletes

It’s vital for athletes to follow the suggestions given to them following a pre-season PT screening. These aren’t a “one and done” kind of recommendation but rather a season-long recipe for the most optimum results.

We recommend the athletes we assess follow up with JAG PT for injury prevention services and ongoing physical therapy sessions as needed. We offer a wide array of options, and students can learn even more stretches or exercises they can perform before or after training sessions. Our website is another terrific resource, with many informative blog posts and videos to help athletes stay in peak form and achieve their desired sports performance.

To schedule a pre-season physical therapy screening for yourself, your child, or your team, reach out to JAG Physical Therapy online. Ideally, screenings should take place about four to eight weeks prior to the start of a season so athletes have some time to make progress toward their goals. So don’t wait — schedule your appointment today!

Learn More from JAG PT:

• What is Pre- and Post-Operative Physical Therapy?
• How Long Does It Take to See Improvement from Physical Therapy?
• The Importance of Patient Education in Post-InjuryPhysical Therapy
• What is a Sports Rehabilitation Therapist?

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Learn More From JAG PT:

• What is a Sports Rehabilitation Therapist?
• What Are the 5 Stages of Rehabilitation in Sports?
• Types of Sport Injuries
• What Is The Importance of Sports Medicine for Athletes?

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