We want to congratulate all our current athletes who have committed to colleges during the past few months and are about to sign letters of intent in the next few days. Those athletes are:
Darius Ashley - 5'9" 190lb. - Running Back - Louisville
Danny Milligan - 5'9" 175lb. Wide Receiver/Kicker - Cincinnati
Stephon Ball - 6'5" 230lb. - Tight End/Wide Receiver - Louisville
Andrew Carpenter - 6'2" 275lb. - Center - Ohio Dominican
Fred Craig - 6'1" 205lb. - Safety/Linebacker - Stanford University
John Hurley - 6'3" 198lb. - Quarterback - U. Pennsylvania
Tim Bayer - 6'3" 185lb. - Corner Back - Georgetown U. (DC)
Evan Miller - 6'0" 195lb. - Linebacker - Columbia
Ross Morand - 6'2" 180lb. - Cornerback - Columbia
Joe Richter - 6'1" 235lb. - Defensive Line - Ohio Dominican
Gerry Reilly - 6'0" 185lb. - Free Safety - Georgetown U. (DC)
Jon Scheidler - 6'2" 183lb. - Wide Reciever - Cornell
Nick Schneider - 6'3" 215lb. - Linebacker - Yale
Greg Scruggs - 6'5" 235lb. - Defensive End - Louisville
Wednesday, January 30, 2008
Sunday, January 20, 2008
6-Week Lacrosse Conditioning Program
by Cory Crane
Speed Improvement Drills (SID’s):
Stationary Arm Swings 2 x 20 sec
High Knees 2 x 20 yds
Butt Kicks 2 x 20 yds
Lateral Shuffle 2 x 20 yds
Carioca 2 x 20 yds
Backpedal 2 x 20 yds
Dynamic Flexibility:
Walking Angled Lunges 1 x 20 yds
Backward Angled Lunges 1 x 20 yds
Walking Knee Hugs 1 x 20 yds
Walking Quad Pulls 1 x 20 yds
Inch Worm 1 x 20 yds
Walking High Kick Toe Touches 1 x 20 yds
Week 1:
Warm-up Drills
5 x 400 yd sprints
Work Time: 1:20 min
Rest Time: 2:45 min
Cool-down and Stretch
Week 2:
Warm-ups Drills
2 x 400 yd sprints
Work Time: 1:15 min
Rest Time: 2:30 min
4 x 200 yd sprints
Work Time: 30 sec
Rest Time: 1:30 min
Cool-down and Stretch
Week 3:
Warm-up Drills
4 x 200 yd sprints
Work Time: 28 sec
Rest Time: 1:20 min
6 x 100 yd sprints
Work Time: 15 sec
Rest Time: 45 sec
Cool-down and Stretch
Week 4:
Warm-up Drills
12 x 100 yd sprints
Work Time: 14 sec
Rest Time: 40 sec
Cool-down and Stretch
Week 5:
Warm-up Drills
8 x 100 yd sprints
Work Time: All-out
Rest Time: 40 sec
6 x 80 yd sprints
Work Time: All-out
Rest Time: 35 sec
4 x 60 yd sprints
Work Time: All-out
Rest Time: 30 sec
Cool-down and Stretch
Week 6:
Warm-up Drills
10 x 80 yd sprints
Work Time: All-out
Rest Time: 35 sec
8 x 60 yd sprints
Work Time: All-out
Rest Time: 30 sec
6 x 40 yd sprints
Work Time: All-out
Rest Time: 25 sec
Cool-down and Stretch
Speed Improvement Drills (SID’s):
Stationary Arm Swings 2 x 20 sec
High Knees 2 x 20 yds
Butt Kicks 2 x 20 yds
Lateral Shuffle 2 x 20 yds
Carioca 2 x 20 yds
Backpedal 2 x 20 yds
Dynamic Flexibility:
Walking Angled Lunges 1 x 20 yds
Backward Angled Lunges 1 x 20 yds
Walking Knee Hugs 1 x 20 yds
Walking Quad Pulls 1 x 20 yds
Inch Worm 1 x 20 yds
Walking High Kick Toe Touches 1 x 20 yds
Week 1:
Warm-up Drills
5 x 400 yd sprints
Work Time: 1:20 min
Rest Time: 2:45 min
Cool-down and Stretch
Week 2:
Warm-ups Drills
2 x 400 yd sprints
Work Time: 1:15 min
Rest Time: 2:30 min
4 x 200 yd sprints
Work Time: 30 sec
Rest Time: 1:30 min
Cool-down and Stretch
Week 3:
Warm-up Drills
4 x 200 yd sprints
Work Time: 28 sec
Rest Time: 1:20 min
6 x 100 yd sprints
Work Time: 15 sec
Rest Time: 45 sec
Cool-down and Stretch
Week 4:
Warm-up Drills
12 x 100 yd sprints
Work Time: 14 sec
Rest Time: 40 sec
Cool-down and Stretch
Week 5:
Warm-up Drills
8 x 100 yd sprints
Work Time: All-out
Rest Time: 40 sec
6 x 80 yd sprints
Work Time: All-out
Rest Time: 35 sec
4 x 60 yd sprints
Work Time: All-out
Rest Time: 30 sec
Cool-down and Stretch
Week 6:
Warm-up Drills
10 x 80 yd sprints
Work Time: All-out
Rest Time: 35 sec
8 x 60 yd sprints
Work Time: All-out
Rest Time: 30 sec
6 x 40 yd sprints
Work Time: All-out
Rest Time: 25 sec
Cool-down and Stretch
Friday, January 18, 2008
Billy and Ripken Baseball
I recently spoke at the OHSBCA Clinic in Columbus, Ohio about Developing Strength and Conditioning Programs for High School Baseball. Billy Ripken spoke before me on situational hitting and fielding. The man can keep things loose. I have to say that if anyone gets a chance to hear the Ripken brothers speak, Billy or Cal, you won't regret it. Ripken Baseball does an outstanding job of helping coaches around the country to improve their coaching strategies to help young baseball players.
I have to say that as a strength and conditioning coach, I learned quite a bit during his talk. The way he involved the crowd, and his presence on the stage was something I'll never forget. The man had four coaches on stage fielding situational double plays at full speed! By the end of the talk, the coaches had gotten new nicknames, heard more spanish slang they couldn't understand and tweak groins and low backs. But they all left with smiles and a better appreciation of the coaching style of Billy Ripken and Ripken Baseball.
I have to say that as a strength and conditioning coach, I learned quite a bit during his talk. The way he involved the crowd, and his presence on the stage was something I'll never forget. The man had four coaches on stage fielding situational double plays at full speed! By the end of the talk, the coaches had gotten new nicknames, heard more spanish slang they couldn't understand and tweak groins and low backs. But they all left with smiles and a better appreciation of the coaching style of Billy Ripken and Ripken Baseball.
Thursday, January 17, 2008
Live Events
Carlo speaks at a limited number of live events throughout the year. Here are his upcoming seminars, conferences, clinics and events...
Ohio High School Baseball Coaches Clinic
Designing Strength and Conditioning Programs for Baseball
January 17, 2008
8:00pm - 9:00pm
Columbus, Ohio
Tri-Health Current Concepts in Lower Extremity Rehab
From Surgery to Function to Re-Conditioning
January 26, 2008
5:30pm - 6:30pm
Cincinnati, Ohio
Nike Coach of The Year Clinic
Off-Season Strength and Conditioning Program
February 2, 2008
8:45am - 9:45 am
Chicago, Illinois
Indiana Football Hall of Fame Clinic
Developing a Championship Program
February 9, 2008
1:00pm - 2:00pm
Richmond, Indiana
University of Tennessee Football Clinic
Training the Multi-Sport Athlete
March 8, 2008
Time TBD
Knoxville, Tennessee
Ohio High School Baseball Coaches Clinic
Designing Strength and Conditioning Programs for Baseball
January 17, 2008
8:00pm - 9:00pm
Columbus, Ohio
Tri-Health Current Concepts in Lower Extremity Rehab
From Surgery to Function to Re-Conditioning
January 26, 2008
5:30pm - 6:30pm
Cincinnati, Ohio
Nike Coach of The Year Clinic
Off-Season Strength and Conditioning Program
February 2, 2008
8:45am - 9:45 am
Chicago, Illinois
Indiana Football Hall of Fame Clinic
Developing a Championship Program
February 9, 2008
1:00pm - 2:00pm
Richmond, Indiana
University of Tennessee Football Clinic
Training the Multi-Sport Athlete
March 8, 2008
Time TBD
Knoxville, Tennessee
Friday, January 11, 2008
Knee Injuries In Baseball
OVERUSE SYNDROMES
Overuse syndromes are caused by repetitive trauma to the knee over a period of time, which leads to peripatelar pain and includes tendonitis of the patellar tendon and chondromalacia of the patella.
PATELLOFEMORAL DYSFUNCTION
Patellofemoral pain is a common complaint of baseball players and often occurs after repetitive activity, such as stair climbing, prolonged squatting, sprinting, weight training, and other activities that increase patellofemoral forces. Of all the joints in the human body, the patellofemoral joint is subjected to the highest forces. In order to resist these high contact stresses the articular cartilage of the patella is also the thickest in the human body. Patellofemoral pressures are the highest between 60˚ and 90˚ of flexion. At flexion angles >90˚, tendofemoral contact plays an important role in reducing patellofemoral contact pressures. Because of the delicate balance between enormous joint reaction forces and contact area, any imbalance will lead to aberrant loading of the patella with resulting symptoms.
The exact reason for pain is unknown, but it may be due to repetitive microtrauma, which leads to chondromalacia of the patella and or trochlear groove. Inappropriate patellofemoral articular balance from malalignment, patellofemoral incongruency, or dynamic imbalance, such as a weak vastus medialis oblique, may predispose one to chondromalacia. In addition, mechanical imbalalance of the foot and ankle, such as hyperpronation of the foot during foot strike may predispose the patella to maltrackingand subsequent symptoms.
TREATMENT
Initial treatment is conservative and emphasizes reduction of activity with quadriceps and hamstring flexibility and strengthening. If a lower extremity imbalance exist, shoe orthotic inlays with a medial heel wedge and arch support may be needed. Long arc exercises, such as forceful knee extensions from a hyperflexed position, will aggravate the condition and should be avoided. Quadriceps strengthening includes quadriceps setting, straight leg raises, and short arc extensions avoiding the terminal 30˚ of extension because of the high patellofemoral contact pressures. Iso-kinetic exercises that impose high loads on the patellofemoral joint should be avoided.
Overuse syndromes are caused by repetitive trauma to the knee over a period of time, which leads to peripatelar pain and includes tendonitis of the patellar tendon and chondromalacia of the patella.
PATELLOFEMORAL DYSFUNCTION
Patellofemoral pain is a common complaint of baseball players and often occurs after repetitive activity, such as stair climbing, prolonged squatting, sprinting, weight training, and other activities that increase patellofemoral forces. Of all the joints in the human body, the patellofemoral joint is subjected to the highest forces. In order to resist these high contact stresses the articular cartilage of the patella is also the thickest in the human body. Patellofemoral pressures are the highest between 60˚ and 90˚ of flexion. At flexion angles >90˚, tendofemoral contact plays an important role in reducing patellofemoral contact pressures. Because of the delicate balance between enormous joint reaction forces and contact area, any imbalance will lead to aberrant loading of the patella with resulting symptoms.
The exact reason for pain is unknown, but it may be due to repetitive microtrauma, which leads to chondromalacia of the patella and or trochlear groove. Inappropriate patellofemoral articular balance from malalignment, patellofemoral incongruency, or dynamic imbalance, such as a weak vastus medialis oblique, may predispose one to chondromalacia. In addition, mechanical imbalalance of the foot and ankle, such as hyperpronation of the foot during foot strike may predispose the patella to maltrackingand subsequent symptoms.
TREATMENT
Initial treatment is conservative and emphasizes reduction of activity with quadriceps and hamstring flexibility and strengthening. If a lower extremity imbalance exist, shoe orthotic inlays with a medial heel wedge and arch support may be needed. Long arc exercises, such as forceful knee extensions from a hyperflexed position, will aggravate the condition and should be avoided. Quadriceps strengthening includes quadriceps setting, straight leg raises, and short arc extensions avoiding the terminal 30˚ of extension because of the high patellofemoral contact pressures. Iso-kinetic exercises that impose high loads on the patellofemoral joint should be avoided.