Communique No. 1 - Pre-Season Conditioning (Posted March 10, 2013, edited on March 7, 2014)
Hi Everyone,
34 days till the beginning of Season 13. It's been a long time since we last played. If you haven't been playing or staying physically active it's time to start preparing yourself for this season. I firmly believe that a little (or a lot) of basketball oriented pre-conditioning will save you from some easily avoidable injuries during the season. Believe me, as you get older (40's or older), your body just doesn't behave the same as when you were younger (30's). In addition, the effects of a sedentary off season can really cause you to suffer with one wrong move.
From past seasons, I have seen many cases of the following injuries that probably resulted from not being in condition to handle the stress we put on our bodies (too much too soon):
1. Tendonitis of the knee
2. Plantar fascitis
3. Achilles Tendonitis
Other injuries that probably can be avoided with some pre-conditioning:
1. Ankle sprains
2. Lower back strains
3. Hamstring pulls
4. Groin pulls
5. Knee (ligament) sprains/tears
6. Calf tears, achilles tears
All exercise should be increased gradually over time. If you don't have access to a gym or some basic equipment here are some suggestions of things you can do for some preconditioning:
1. Cardio: Walking/Jogging/Running...remembering to build up gradually
2. Strengthening: Legs: Knee bends/squats, lunges, calf raises, jumping rope, climbing stairs
Upper body: push ups, pull ups
Core: crunches, planks (I highly recommend planks!)
3. Stretching: (never stretch a cold muscle) Calf stretch, Hamstring stretch, hip stretches, groin stretches.
Shooting some baskets is a great all around and gentle pre-season workout....also do some lay ups. If you know Yoga, that would be helpful to get you ready.
If you are interested in learning Yoga, our friend and former BUFFster, Jeff Susman is a certified Yoga instructor. I'm sure he'll be happy to help you get in shape.
Youth and enthusiasm will only carry you so far. So, let's have a fun, safe season! Get some exercise!
34 days till the beginning of Season 13. It's been a long time since we last played. If you haven't been playing or staying physically active it's time to start preparing yourself for this season. I firmly believe that a little (or a lot) of basketball oriented pre-conditioning will save you from some easily avoidable injuries during the season. Believe me, as you get older (40's or older), your body just doesn't behave the same as when you were younger (30's). In addition, the effects of a sedentary off season can really cause you to suffer with one wrong move.
From past seasons, I have seen many cases of the following injuries that probably resulted from not being in condition to handle the stress we put on our bodies (too much too soon):
1. Tendonitis of the knee
2. Plantar fascitis
3. Achilles Tendonitis
Other injuries that probably can be avoided with some pre-conditioning:
1. Ankle sprains
2. Lower back strains
3. Hamstring pulls
4. Groin pulls
5. Knee (ligament) sprains/tears
6. Calf tears, achilles tears
All exercise should be increased gradually over time. If you don't have access to a gym or some basic equipment here are some suggestions of things you can do for some preconditioning:
1. Cardio: Walking/Jogging/Running...remembering to build up gradually
2. Strengthening: Legs: Knee bends/squats, lunges, calf raises, jumping rope, climbing stairs
Upper body: push ups, pull ups
Core: crunches, planks (I highly recommend planks!)
3. Stretching: (never stretch a cold muscle) Calf stretch, Hamstring stretch, hip stretches, groin stretches.
Shooting some baskets is a great all around and gentle pre-season workout....also do some lay ups. If you know Yoga, that would be helpful to get you ready.
If you are interested in learning Yoga, our friend and former BUFFster, Jeff Susman is a certified Yoga instructor. I'm sure he'll be happy to help you get in shape.
Youth and enthusiasm will only carry you so far. So, let's have a fun, safe season! Get some exercise!