Long Term Athletic Development

Injury Risk Reduction

by Ryan Muñoz, B.S., M.S., C.S.C.S.

Coach Ryan Muñoz setting up Fusion Sport Testing equipment for a combine back in his hometown in The Central Valley, Tracy/Stockton, CA.

Pillar 6

Youth should participate in physical conditioning that helps reduce the risk of injury and ensure their participation in long-term athletic development programs.

Coach Zach Tapel and Evan “Blue” Branch-Haynes working on proactive hip strengthening exercises for the external rotators of the hips - Strong hips=healthy knees.

Our number one goal at MAD is keeping our athletes HEALTHY and performing at their best. We believe in a proactive health care approach. This means performing specific exercises focusing on problem areas (ankles, knees, hips and shoulders) before our athletes get injured. While physical conditioning may hold many benefits for youth participating in sports, it’s beneficial effects on everyday life are not to be overlooked. Proper resistance training improves insulin sensitivity, body composition (less fat, more muscle), motor skills, cardiovascular function, and mental states in both children and adults!!

Laipeli “Bubba” Palu doing a single leg calf raise. Another Proactive exercise for the ankles to bolster an athlete’s health care and prevent injury.

MAD’s proactive health care approach starts with our trunk training at the beginning of every session. The stronger an athlete is through the trunk the less likely they are to be injured. A strong stable spinal column is necessary for proper posture, proper posture is the base of fluid, balanced movements.

Galen Cason performs a split squat while using an airex pad for added stability of the knee and hip joint.

Aside from trunk stability and mobility work, we utilize a variety of additional training tools to keep our athletes strong and healthy.

We use large compound movements (Olympic variations, squat variations, deadlift variations, etc.) to develop fluid functional strength and power throughout the entire body.

Additionally, we incorporate:

• Neuromuscular stimulating exercises such as plyometrics, emphasizing proper jumping and landing mechanics.

• Balance training, including footwork and movement drills.

• Single joint, ProActive Healthcare exercises similar to what one may see in physical therapy but done prior to the occurrence of injury so athletes don’t find themselves in the trainer's room.

Kai Martin doing a single leg bridging leg curl on an airex pad for added stability of the hip and knee joint.

Injury Prevention Excellence in Action:

SI Boys Varsity 2018 Season

• 74 workouts

• 27 games

• No significant injuries

• 8,000 lbs of strength gained

SI Girls Varsity 2018 Season

• 64 workouts

• 27 games

• No significant injuries

• 2,000 lbs of strength gained

MAD 2018 Summer Stats (May-Aug)

• 60 athletes

• Over 300 games/ competitions

• NO INJURIES

• Over 6,000lbs of strength gained

Mark Biggins doing a barbell back squat with a theraband for added resistance. This is a large compound movement to improve Mark’s overall strength which to prevent injury and enhance performance.