A great performance training program will reduce the chance that you sustain an injury, but sooner or later, if you have not already, chances are pretty good that you will be injured. It is one of the most defeating experiences an athlete will deal with during their career. If you have ever had an injury that has kept you sidelined for an extended period of time you know how it feels. All your focus is on returning to the game as soon as possible.
Let’s ask two very important questions to the sport medicine staff to see what approach should be taken with the injury. The first question would probably be how long am I out for and then a close second should be what can I do to get better while I’m injured? Is there a way to design a performance training program around an injury? The answer unfortunately is it depends on the injury, but for most injuries an experienced performance coach will be able to put together an appropriate program that keeps you strong and motivated! Trying to keep your training program on track will pay huge dividends when your injury has healed and it is time to return to play.
Let’s go over an example where our athlete has a right lower leg injury. Let’s assume this athlete will probably be sidelined for a few weeks. Here is a look at a program that might be appropriate for this athlete.
Single Leg Overhead Medicine Ball Slam 3x8
Three Point Prone Plank 3x60s.
Single Leg Deadlift 3x5
Alternating DB Press 3x6
Single Leg Band Push-Pull 3x10
Single Leg Squat 3x5
Chin Up 3x8
½ Kneeling Lift 3x10
Again this is just a hypothetical example; much thought has to go into writing performance programs, especially for an injured athlete. This program allows the athlete to work on power and strength, while staying off that injured foot. Yes every exercise is performed only on the healthy foot and yes if you did asymmetrical training forever it would be bad. For a short term training program this would not negatively affect you. It would have a tremendously positive effect and get you back into “game shape” sooner. Each training program should be individually programmed so these exercise movements have to be appropriate and beneficial to this athlete.
Each injury is a setback, some longer and some shorter than others. It is how we deal with those injuries that will decide how well we play once it is time to return to the game. The ability to train and stay in the right mind set will set us up for success in the future. Do not let an injury stop you from accomplishing your goals. Continue to train using appropriate modifications, attend practices and be a supportive teammate at games.
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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