Arkansas Sports Performance Center

2011 Combines

2011-02-17T12:10:00.000-08:00

14th Annual FCA Combine

· Saturday, April 30, 9am

· On the NEW TURF at North Little Rock High School Stadium

· Current juniors (class of 2012)

· Coaches, we need your nominations!

· Submit by March 18, 2011

An Open Combine for any athlete 9th-11th grade will be held same day, same location at 2pm.

· 40 yard dash w/10 & 20 split

· Vertical/broad jump

· Pro Agility/L-Drill

· Bench Press

· Video —no other Combine does this!

REGISTER FOR THE OPEN COMBINE (not the FCA one): https://aims.athleticrepublic.com/ASPCCombine2011

Email: BJ Maack

Phone: 501-539-FAST (3278)

https://aims.athleticrepublic.com/ASPCCombine2011

Weather & Schedule for Monday Jan 10

2011-01-09T15:30:00.000-08:00

Due to the roads & the subsequent bad roads, there NO MORNING WORKOUT CLASSES OR APPOINTMENTS for Monday, Jan 10, 2011. We may be open in the afternoon, but that decision won't be made until we see how things look tomorrow. Call 501-539-FAST (3278) for more information. Email us: info@arsportsperformance.com.

Baseball Pre-season Training

2011-01-01T13:52:00.001-08:00

BASEBALL PRE-SEASON TRAINING

Now that we have turned the corner from 2010 into 2011, it is a clear sign that players & teams should be entering into a new phase of the off-season baseball training plan. Intensities and preparation for the upcoming season should be changing gears just a bit to better suit the build-up for the season at hand. Of course, doing so would mean that there has been a specific year-round training plan in place for either a team of for each individual player, consisting of a cycle resembling something like this: In-Season, Post-Season, Off-Season, and Pre-Season. True success lies in transitioning from one to the next. I want to spend some time in this article focusing on the time at hand….this 4-6 week period known as the Pre-Season.

The main focus of this time of year needs to be building on the off-season strength gains made during the previous 3-4 months. If you gained some muscle strength recently during the off-season, use the next few weeks to sharpen it specifically for baseball. What does this look like? It means backing off the intensity a little, increasing the reps, and doing more sport-specific movements. Let’s take the hips as an example. Say you gained a lot of leg & hip strength via the squat or leg press during the off-season, doing heavy weight & something like 4-6 sets of 4-8 reps consistently. Now, take the weight down a bit, and do the same lift in a 3-4 sets of 10-15 rep intensity. Also, to make it sport-specific, do some resisted cord work around your hips as you run bases or swing the bat. The idea is to use the new, raw muscle strength you have gained & sharpen it up with a baseball knife. Make it fit the movements you need.

Another concept of pre-season training that is uber-important to the baseball player is the throwing routine. A lot of ball players have different ways of keeping or getting their arm into shape. I say for the experienced player that he needs to do what is best for him. For the player with little or no experience in this area, I suggest that the next 4-6 weeks be a progression of long toss that culminates in a position-specific throwing plan. This is designed to get the arm at peak conditioning for the first week of games. I don not believe that a player needs to be 100% ready to pitch in a game 4 weeks before the first game. However, there are a lot of programs that advocate “keeping” the arm in shape year-round. Hopefully, the arm had a chance to rest from throwing during the off-season stage. It needs time to rest. Use the pre-season to slowly build up arm strength over the course of 2-3 weeks, then progress to mound work or outfield throwing. The best way to build up arm strength for a ballplayer is to just throw, but make sure it’s a smart throwing program.

In summary, make a point to get a training plan….don’t just assume that things are just going to get themselves ready for the first game. Those who jump into baseball without preparation are the ones who are most likely to get injured.

BJ Maack, ATC, LAT, CSCS

bj@arsportsperformance.com

Twitter: @bjmaack

Are Some Athletes Just More Injury-Prone?

2010-11-18T12:05:00.001-08:00

So the news broke yesterday that Greg Oden, the heralded former No. 1 draft pick of the Portland Trailblazers, will miss yet another season. Three years, three major surgeries. First, it was a cartilage injury that required microfracture surgery on his right knee. Last year, he sustained a fractured patella on his left knee. Now, unrelated to the patella, is a new injury to his left knee, also requiring microfracture surgery. This guy was supposed to be the next Kevin Durant, right? Wait, my bad….same draft. That's right…the Blazers PASSED on Durant to get Oden. That's another story. Anyway, Oden was to be a star, and now folks are calling him a bust.

Flip to football, and the same story seems to be playing out for the Detroit Lions QB Matthew Stafford. On Sunday, he just sustained his third shoulder injury in just 2 years. When he has played, he has shown signs of being a great NFL quarterback. But injuries seem to just get him.

Locally, the Arkansas Razorbacks basketball team has its own "injury star." Michael Sanchez, a 6'8" power forward suffered yet another injury to his feet, this time another stress fracture.

We've seen this before. Looking through the past few years, names like Mark Prior, Sam Bowie, Eric Lindros, Yankees can't miss prospect from the 90's Brien Taylor, jump out----stars who have all of the potential but just can't seem to shake the injury bug. Just when you thought they were in the clear, something else comes up. Frustrating.

Then you have the list of folks who had their career cut short by major injuries (Bo Jackson & Gayle Sayers come to mind). These, while tragic and make you also want to ask the "what it coulda been" questions, are not what I want to talk about here. I am curious to know what makes some athletes more injury-prone than others. Let's go through a few reasons:

TOUGHNESS: great starting point. Are some athletes just not tough enough to handle it? Yes & no. There is a mental aspect of toughness that needs to be addressed. Some folks can grit it out, while others think the most minor ouchie is cause to sit out. If you did a major MRI, x-ray, & bone scan of every professional athlete, not one of them would come back 100% normal. Sports cause wear & tear on the body, and damage will be done. Sometimes you can push through it; sometimes you simply can't go on any longer & have to stop. But there is the physical side of it as well.
PHYSICAL STATE: genetically, we are all gifted differently. Some of us have the body composition to endure the rough demands of sport; some of us don't. Factor in things like joint flexibility, heredity, bone structure, muscle tightness and you have a wide range of diversity. Can just anyone
PREPARATION: the way one trains & prepares can have a significant impact on injury rates. It's important to go through a regimen in anticipation of a season, both to correct imbalances caused by injuries and also to make the body stronger & faster. But I have seen training intended for performance actually cause injury. Could it be that some of the oft-injured folks mentioned above are in this category? Maybe. But the problem is that you almost always only find that out after the fact.
EXTERNAL FACTORS: shoes, training surfaces, climate are all examples of things that can affect the way an athlete's body responds. Again, you won't know what's causing a problem until a problem presents itself.

Today's sport science allows us the use of new diagnostic tools like video analysis, strength & force output measurements, and testing methods. These tools can help us avoid injuries, or in the case of some of the athletes above, help identify things causing the injuries before they get too bad. It's amazing what we can detect nowadays in our training centers. I have been blessed with the opportunity to utilize tools like these to help athletes get over the issues.

I write all of this hopefully to stimulate some discussion. I also write to talk to the critical fan who quickly dismisses an athlete as just an "injury bust." It's not like they are doing this stuff on purpose. Sometimes it's out of their control.

Your turn.

Concussions

2010-10-18T09:04:00.000-07:00

If you even remotely follow sports, you have at least heard the word concussion mentioned, if not gained a new educational experience about concussions. The sports & medical worlds are teeming with experts on this and viewpoints on that. Here is an attempt at summarizing what you need to know:

What is a concussion? I will let smarter people than me answer that for you: HeadsUp
Concussions are a part of any sport. Unfortunately this is true. Anytime you involve contact or collision in a sport or game, there is a risk of a head injury. Just as true: you can injure your head by slipping & falling on the ice....or in a car accident. The key is to do whatever you can to minimize the risk. We accomplish this in life by wearing helmets when riding bikes, or enacting rules to discourage helmet contact.
Concussion testing for athletes is here to stay. And it's a good thing. This area has grown by leaps & bounds over the last 10 years. What is it? In a nutshell, it means establishing a return-to-play criteria for athletes, mostly after an athlete is suspected of sustaining a concussion. There are cognitive tests, balance tests & a check of physical signs & symptoms. If an athlete passes these and is cleared by a medical professional (in some states it's the law) then they can return to play. A relatively new area of testing is establishing baseline tests on an athlete to determine what is "normal" for the athlete so that if a concussion is sustained, the medical professional can go back & compare the "then & now."
Focusing on football, aren't today's helmets enough protection? Yes & no. Today's helmet technology helps to absorb the high-impact forces better than ever. But here's where things get tricky, in my opinion. I believe that because the helmets are so good, they allow for some sort of "invincibility" mentality for players, resulting in techniques like leading with the head. Let's be clear here: I enjoy hard hitting football like a lot of people do. There is nothing to get a crowd going like a "great hit." But not when a player actually leads with his head as a weapon. The other aspect of this is improper helmet fitting. It's scary to see how easy the helmets are coming off these days, from the NFL all the way down to youth football. Again, my own opinion here, but I believe that there is not a strong enough push to make sure these helmets are on properly.

Which brings me to a point: we have to change the mentality of the game. We have rules that clearly state no "spearing" or leading with the head. There is a monetary fine system in place in the NFL for helmet-to helmet hits. BUT there is too much celebrating the cheap shots & deliberate head hits in the game today. Thankfully, there are no more "Jacked Up" segments of Monday Night Football, but the football culture still thrives on "knocking someone out." (Side note: this is NOT some sissified attempt at making the game soft) Read below:

Taken from USA Today's "The Huddle"
NBC analyst Rodney Harrison, a former NFL safety who was penalized for illegal hits at several points in his career, said on the network's Football Night in America that the NFL has to do more than fine offenders if it really wants to change the big-hitting culture (Harrison speaks more in the video below):

"I've had plenty of hits like this and fining me $5 or $10 grand really didn't affect me. But I got to a point where they suspended me and I knew the effect on my teammates, the disappointment of me not being out there; not the $100,000 that got taken away from me, but the fact that I wasn't out there. That's what they are going to have to do if they want to change the nature of these hits. You have to suspend guys."

Rodney hits the nail on the head (pardon the pun). These guys can afford to pay fines. Start by suspending players like James Harrison, not only for his hit on Joshua Cribbs yesterday but also for his comments.
Video of hit

This will take a culture change. A culture change that encourages good, safe physical play, but also emphasizing that it's not OK to hit with your head.

Thoughts??

New Video

2010-09-27T13:51:00.000-07:00

Check out our new video!!

Running Form

2010-09-27T09:07:00.000-07:00

No matter the sport, one key thing I notice when working with athletes is their efficiency of movement.....especially their RUNNING FORM! What you do with your body while trying to move forward is the key to it all. Does your torso rotate too much? Are your arms crossing mid-line? How is your stride? These questions and more are things we address on a daily basis.

Here's the best sprinter in the world exhibiting some great things: hands going "hip pocket to eye socket," torso straight, head still. I can hear you---"He's a straight-ahead sprinter; I'm a basketball player...this doesn't apply to me." I hear it all the time. Even moving 15 feet from point A to point B requires efficiency of movement.

Every athlete involved in the process of moving can benefit from a better running form.

Here's an example of bad trunk rotation moving up & down the basketball court:

Trunk rotating, arms going to cross mid-line......little things like this will lead to inefficient movement which will, in turn, lead to getting up & down the court slower.

Want to be the fastest possible, even moving 90 feet down the base path? Get help on your running form. It's the first step to getting faster.

Crazy Sale--50% off

2010-09-13T08:31:00.000-07:00

If you have been thinking about doing some speed/strength training for your sport (ANY sport, any age), now is the best time. Starting now until Oct. 1, 2010 we are offering a deal that has never been done before!

Sign up for any of our athletic development programs before noon on October 1 and take 50% off!

BUY NOW, USE IT IN 2011

Any program, monthly or year-round, is HALF-OFF!

So what does this look like? Examples: if you did our popular 22 visit program, it is on sale for $330 instead of $660. Or a 3-month unlimited visit membership is only $487.50, reg. $925.

Are you an overachiever & already thinking about Christmas gifts? Give the gift of speed! Just pay for it before Oct.1 & knock it out with this unbelievable deal!

This is pricing BEFORE any group discounts, so if you are thinking of team training this still applies.

Here's the fine print: this offer does not apply to any current/existing contract. So just for anything NEW. This is also not good for any nutritional or therapy plans. Just start the program before Jun 1, 2011. That's all there is in the fine print.

Dealing with the Heat

2010-08-19T12:01:00.000-07:00

Recently there has been LOTS of information about how to deal with the heat for athletes practicing out in the heat. Too much info??? I seriously doubt it. You can't bang this drum loud enough. Heat illnesses are 100% preventable. Football players are not the only athletes at risk....volleyball players are in non-air-conditioned gyms....band members are marching outside....even the coaches are at risk. Don't forget about the officials who will be working games & scrimmages as well!

So what to do? Below are several links you can check out for tips & reference materials:

National Athletic Trainers' Association

Arkansasvarsity.com

Arkansas Athletic Trainers' Association

Arkansas Activities Association

Arkansas Democrat-Gazette

PLEASE, be smart out there.

BJ Maack, ATC, LAT, CSCS

Updates

2010-08-05T10:24:00.000-07:00

Well, football & volleyball practices are getting underway around the state of Arkansas. I would like to take this opportunity to say "GREAT WORK!" to all of the athletes who put forth incredible effort this summer with us here at ASPC. It will pay off!

Now, we shift our focus to pre-season basketball training, as well as the beginnings of off-season baseball & softball workouts. Do you have a training plan for the calendar year? Are you still "winging it?"

Those who have no plan are, in reality, planning to fail.

Come by & see us to get a plan started. We will get you on the right path so you can enter your season ready to DOMINATE!

Basketballers: it's time to get started on your jump training!!

MONTHLY MEMBERSHIPS:
Unlimited access to any of our training programs each month!
Come as many times as you want each week!
12 months $175 per month
6 months $250 per month
4 months $299 per month
3 months $325 per month

*Must commit to either paying in full for desired number of months or apply for monthly bank auto-draft

*Athletes in monthly training plans must still schedule their appointments ahead of time. No walk-in appointments are accepted.

Looking over the amazing list of athletes we have been blessed enough to work with, I am so very proud of the work these athletes have put in, as well as the work put in by our talented staff. The greatest training program in the world is nothing unless you have solid people implementing it, and I believe we have that here.

Congrats to the following ASPC athletes:

Travis Wood, pitcher, Cincinnati Reds
Dustin Mosley, pitcher, New York Yankees
Darren McFadden, running back, Oakland Raiders
Tyrell Johnson, safety, Minnesota Vikings
This summer, we have had 4 athletes preparing for college baseball, 2 for college softball, 3 for college soccer, 4 for college basketball, as well as several high school & junior highers getting ready.

MYOPLEX

We now carry Myoplex Recovery Shakes, by EAS. This is a great option to be taken after an exercise bout, in order to help the muscles prepare for the next workout.

Learn more about Myoplex here.
Our Price: $3.00

Remember, no matter your sport or fitness goals, we have all of the resources to help you get there. And your program is just that--your program.

One size does not fit all, it fits one.

BJ Maack, ATC, CSCS
Arkansas Sports Performance Center

A Proud Member of the Athletic Republic

Nutritional Info

2010-06-29T15:15:00.000-07:00

Carbohydrates

Carbohydrates are the most important source of energy for humans, especially athletes. Many athletes have misconceptions about carbohydrates and its role in optimal sports performance. Here are a few facts about carbohydrates:
• They are needed for recovery from exercise.
• They are needed to replace carbohydrate stores in the body (glycogen is the storage form of carbohydrates).
• Eating a variety of carbohydrate foods and timing carbohydrate intake are crucial for sports performance.
• They need to be present to break down fats.
• High intensity sports rely on carbohydrates and carbohydrate stores in the body.
• They are also the primary fuel for the nervous system which provides a mental edge.
Carbohydrates are macronutrients that should make up:
• 45%- 65% of daily calories for males and females over the age of 9.

This large range allows for the typical individual to maintain their energy levels for bodily functions. However, an athlete should consume carbohydrates at the higher range. Athletes can even consume up to 75% carbohydrate from their daily diet depending on exercise intensity and preparation for endurance events.
There are a variety of carbohydrates, each having beneficial effects. Carbohydrates are classified as either simple or complex. Simple carbohydrates (glucose, fructose, galactose, sucrose, lactose, and maltose) are the sugars found in things such as fruits, vegetables, milk products, honey, and table sugar. Complex carbohydrates include maltodextrin, high fructose corn syrup, corn syrup, fiber, and starch. Some foods high in complex carbohydrates are grains, legumes, yams, and potatoes. Consuming a variety of carbohydrate is beneficial for health and performance. Fruits and vegetables themselves provide a variety of carbohydrate, making them a beneficial source of carbohydrate while offering other health benefits.
What I want to really touch on is the importance of carbohydrates before and during exercise. The body stores carbohydrate as glycogen for readily available energy, therefore consuming carbohydrate before exercise is beneficial to top performance. Here are some good guidelines for consuming carbohydrate before exercise:

If you choose to consume carb. it 1 hour or less before a competition
2 calories per pound or 0.5g of carbohydrate per pound

If you choose to consume carb. 3-4 hours before a competition
8 calories per pound or 2 grams of carbohydrate per pound

Rule of Thumb:
When choosing meal size as pre-event fuel, allow time for proper digestion: 3-4 hours for large meal, 2-3 hours for a smaller meal, 1-2 hours for blended or liquid meal, and 1 hour for a snack.

Glycogen can provide only so much stored energy until the body relies on new intake of carbohydrate to maintain energy and to stay mentally sharp. Usually after an hour of exercise you should start consuming carbohydrate. Here is a good recommendation for providing energy during exercise:

For exercise lasting more than 1 hour:
26-30g (100-120 calories) of carbohydrate every 30 minutes

There are many way to obtain carbohydrates. For example, during exercise you can consume gels, bars, and fluids containing carbohydrates. You can also consume carbohydrate through foods like crackers, granola, fruit, and trail mix. Different carbohydrates absorb at different rates allowing for better absorption during exercise. Therefore, consume different carbohydrate foods or read the ingredients on your sports drink, gels, and other foods to make sure it offers more than one type of sugar. Choose foods that taste good, settle well, and do not make your stomach upset. Once you find the foods that work best for you before and during workouts, stick to them.
Individual carbohydrate needs are determined by examining weight, height, and activity level. This can be done by meeting with a sports nutritionist or a Registered Dietitian.

Speed/Athletic Testing Camps in Marion & West Memphis

2010-05-18T19:17:00.000-07:00

Fenter Physical Therapy and Arkansas Sports Performance Center
Present
The 1st Annual East Arkansas Speed & Agility Camp

West Memphis High School Fieldhouse or Marion High School Fieldhouse
June 3rd 9:00 AM – 3:00 PM June 4th 9:00 AM – 3:00 PM

Our 1 Day Camp Includes:

Teaching: Testing:
First-Step Acceleration 10/20/40 yard dash timing
Top-End Speed Pro Agility timing
Running Form L-Drill Timing
Agility & Change of Direction
Standing Broad Jump
Power Training Vertical Jump
Bench Press (max reps)

Lunch @ T-Shirt Included

$50.00

Pre-Register online: West Memphis Camp

Marion Camp

Or @ 8:00 AM the day of the camp
For Questions or Further Information Call:
870-739-8686

Fenter
Physical
Therapy, LLC

STRENGTHENING THE DELTA

Hydration for the Athlete

2010-05-07T08:41:00.000-07:00

This is the first article from our new Sports Nutritionist, Katie Rhodes. As the weather gets hotter, it becomes more & more important to monitor hydration if you are an active person.

Hydration

“Why is hydration important for me?”

The more I talk with athletes, the more I realize how little they know about hydrating themselves properly. You drink when you are thirsty, when you work out, when trainers/coaches tell you to, and you usually drink what you see others drinking or what you are told to drink. But do you really know why it is so important? In this month’s review my goal is to make you, the athlete, a believer in hydrating yourself for health and better performance.
Having the right balance of fluids in your body is essential to prevent dehydration, overhydration, and overheating. It is also essential in order for your body’s metabolism to function at its best.
• Your body is made up of 55-60% water
• Around 70% of your muscles are made up of water, one of the reasons proper hydration is important for athletes.
Protein and carbohydrate concentration in muscles and electrolyte content in your body affect how much water you need. Since athletes should consume greater amounts of carbohydrate than non-athletes, maintain adequate protein needs, and work to keep their electrolytes in balance, fluids are crucial. This is because the greater these components are in your body and muscles, the more fluids you need to allow your body to function accordingly.
Dehydration can occur when fluids are not replaced when they are lost through excretion, sweat, and respiration. Failing to maintain water balance has many consequences including:
• cramps
• heat exhaustion
• heat stroke
• physiological changes that affect performance
Although not common, athletes can overhydrate. Overhydration leads to hyponatremia, when you have low sodium content in your body. This electrolyte balance is crucial for your nervous system and muscles to function and when the salt balance is diluted by water, water intoxication can take place.
Preventing dehydration and overhydration is critical to top athletic performance and can be prevented by knowing your individual hydration needs.
• Look at your urine color. If it is a very pale yellow color of lemonade, then you are hydrated.
• Weighing yourself before and after exercise can help you determine how much fluid you lose during activity. Replacing 16 ounces of fluid with every pound lost while exercising is a good rule of thumb.
• If you are exercising at high intensity for an hour or more, fluids + carbohydrate or fluids that include carbohydrates are recommended to hydrate and replace glycogen stores (these stores provide you the energy to perform).
• If consuming sports drinks or food during this intensity, be sure it contains some sodium.
A Sports Nutritionist can help you assess how much fluid you should consume and when, making this a more reliable way to plan hydration since everyone has individual needs.

So where do you go from here?
• Be aware of how much you drink.
• Figure out your sweat loss per hour and replace fluids during exercise.
• Sports drinks are great for intense activity lasting an hour or more.
• Eat your fluids. Fruits and vegetables are a source of fluid and they offer a host of other benefits.

If you would like to schedule a personal nutrition visit with Katie, call 501-539-3278 or email her: katie@arsportsperformance.com

Combines on Saturday, May 1

2010-04-29T15:07:00.000-07:00

CHANGE OF VENUE!!!
Due to the anticipated rain in the forecast, we will now have both the FCA & the ASPC Open Combines at Verizon Arena, NOT at War Memorial Stadium. Please still plan on arriving (at Verizon Arena) at the regular check-in time you were assignedon Saturday, May 1 for check-in.
Come in through the Box Office Entrance--STREET LEVEL-- off Washington St. to check-in.

2010 ASPC Open Combine

2010-02-09T13:44:00.000-08:00

Click here to register!

Arkansas Sports Performance Center is now accepting registration for the ASPC Open Football Combine. Held after the prestigious FCA Football Combine, the purpose is to showcase the athletic & physical testing abilities for football players currently in 8th-11th grades.

The same cutting-edge testing technology used at the FCA Combine & NFL Combines will be utilized, giving each athlete an unparalleled opportunity to showcase their skills.

WHEN: Saturday, May 1, 2010 2-5pm

WHERE: War Memorial Stadium, Little Rock

WHO CAN REGISTER: any football player, current grades 8th-11th, this is NOT invitation-only—anyone can register

COST: $50

FEATURES:

· 10/20/40 yard dash

· Pro Agility

· L-Drill

· Bench Press (max reps)

· Standing Broad Jump

· Vertical Jump

· Video & computer testing integration

· Online result access

· Official ASPC Combine gear

· College recruiting help

· Discounted combine prep drill teaching session (to be scheduled before the Combine)

There will be no walk-up registrations accepted that day. In order to take advantage of all of the testing technology, you MUST pre-register.

***Please note: by completing the registration process, you are electronically signing & agreeing to the official Open Combine Waiver & Release Forms. The full text of these are located at http://fcacombine.com/forms.asp

Click here to register!

ASPC Schedule for Tuesday Feb. 10

2010-02-08T16:32:00.000-08:00

We are going to let the weather do its thing tonight and first thing in the morning before we open up. Better to be safe than sorry.

As of now, we will open at noon for our regular schedule, both for speed & strength training appointments and our AIM Workout Classes. (see here for info) Our normal operating hours will resume at that point.

For appointment information, please email us (info@arsportsperformance.com) or call us at 501.539.FAST (3278)

Thanks for understanding!

CLOSED ALL DAY MONDAY FEB 8

2010-02-08T08:48:00.001-08:00

Due to a revised forecast calling for lower-than-expected temps all day, we will be closed all day. ALL APPOINTMENTS ARE CANCELED FOR MONDAY FEB.8

Once we see how the weather plays out, we will update here regarding tomorrow's schedule. Please be safe out there!

Morning Workouts cancelled, Feb. 8

2010-02-08T08:20:00.000-08:00

We will make a decision later today about our afternoon appointments.

National Signing Day

2010-02-04T06:48:00.000-08:00

List of athletes who have trained at Arkansas Sports Performance Center who signed letters of intent yesterday! Congrats....all of your hard work paid off!

NCAA Division One

Garrett Uekmann-- Arkansas-- LR Catholic
Braylon Mitchell-- Arkansas-- Heber Springs
Raheim Alford--- Arkansas State-- Warren
Kenny Rains--- Arkansas State-- Lake Hamilton
Michael Dyer--- Auburn--- LR Christian
Dakota Mosley--- Auburn-- LR Christian
Parker Mack--- Princeton-- Pulaski Academy
Shelby Cox--- Kansas-- Pulaski Academy (SWIMMING)
Spencer Neumann--- Central Arkansas-- Cabot
Antonio Harding--- Ark-Pine Bluff-- Warren
Blake James---- Georgia State-- LR Central

NCAA Division Two

Christian Rycraw--- Ouachita Baptist-- Bryant
Aaron Sprinkle-- Ouachita Baptist-- White Hall
Jesse Stone--- Arkansas Tech-- LR Christian
Will Walker--- Harding-- LR Central
Ryan Palenske--- Harding-- Heber Springs
Michael Ashcraft--- Henderson State-- Warren
Nathan Gay---- Ouachita Baptist---- LR Christian (SOCCER)

**still updating this list

2010 FCA & Open Football Combines

2010-02-01T20:39:00.000-08:00

2010 Fellowship of Christian Athletes (FCA) Football Combine:

SATURDAY, MAY 1

WAR MEMORIAL STADIUM
LITTLE ROCK

Please note: there will be 2 different testing events on May 1: one is INVITATION-ONLY, reserved for athletes who will be seniors this coming fall, and another that is OPEN TO ANY ATHLETE who will be in the 8th-12th grade this fall.

The INVITATION-ONLY Combine will be just that---you have to be invited to attend. It is intended for rising seniors who have serious college potential. Nominations will be considered from high school coaches only (email me: bjmaack@arsportsperformance.com). There will be no fee to attend.

The OPEN COMBINE will accept any athlete 8th-12th grade, and there will be a fee. More information on how to register for this event is coming.

Just mark your calendars...LOTS of exciting information to come on this!

The most advanced athletic testing available will be used! This will be the same testing setup that was just used at the US Army Combine. Click here for more information.
Video results!
Test results available to college coaches!

Volunteers are needed!
Click here to volunteer

QUESTIONS: call BJ at 501-539-3278 or 501-351-7979

Sponsors

The 2010 FCA Combine is sponsored by:

Arkansas Sports Performance Center
Flex 360 Web Design

Friday, April 30

FCA Pigskin Pigout

The first great Tailgate Party of 2010!

6pm, Immanuel Baptist Church in Little Rock

Grant Teaff is the featured speaker at this great event!
Hear from Razorback coaches, fresh off spring practice about the 2010 season!!
Meet Hog players!
Great Silent Auction
Great BBQ
All proceeds benefit the Fellowship of Christian Athletes!

Call Robert Upshaw at 501-416-7096 for more information about the Pigout.

SATURDAY'S APPOINTMENTS

2010-01-29T16:56:00.000-08:00

Looks like there is another round of frozen stuff coming in tonight. With the dropping temps & all the stuff on the ground, it's best to cancel tomorrow morning's appointments.

NO MORNING SPEED TRAINING APPOINTMENTS AT ASPC TOMORROW, SATURDAY, JANUARY 30.

We will have some limited slots in the afternoon, but these are already filled.

Call us at 501.539.FAST (3278) to set up your schedule.

CLOSED FRIDAY, JAN. 29

2010-01-29T08:34:00.000-08:00

The forecast is calling for more ice & snow this afternoon, so all appointments & classes at Arkansas Sports Performance Center are canceled for Friday, January 29.

We will make a decision later today about all Saturday appointments.

Please call 501-539-FAST (3278) for appointment information.

Please be careful out there!

AIM Workout Classes Friday Jan 29

2010-01-28T19:43:00.000-08:00

There will be no 5:30-6:30am AIM Workout classes for Friday, Jan. 29, due to the impending weather situation.

Watch this space throughout the day for more information about when we will be open for AIM & regular sport-specific training appointments.

Call 501-539-FAST (3278) for appointment information.

Jan. 28, 2010 Weather Issues

2010-01-28T14:30:00.001-08:00

January 28, 2010

As of now, we are open as scheduled for Friday Jan. 29. We will update this page as we see the weather develop.

Call us at 501-539-FAST (3278) for any questions.

Injuries Caused by "Other Side" Weaknesses

2010-01-24T10:08:00.000-08:00

Weird blog title....I know.

I wanted to write this one on how one side of your body that is either recovering from an injury, has tight muscles, or has weak muscles.....if you have this, how it could increase your injury risk on the "non-affected" side. I was reminded of this when I read this article on NASCAR driver Denny Hamlin suffering a torn left ACL while playing pickup basketball....only 5 weeks from a right knee arthroscopy. Story here

DISCLAIMER: I am not privy to any details concerning Mr. Hamlin's injury or physical condition. I am merely guessing based on my experience, and what I write below may not apply to his specific situation.

If I had to guess, it seems logical to follow this train of thought: right knee still recovering, feeling better but maybe not 100% in strength, or maybe not trusting it fully, which may have put extra stress on the left knee, and then when he planted, his left ACL gave way.

Again, this may not have been the case with Mr. Hamlin. But I have seen countless athletes who have tried to come back too soon, without fully trusting the recovering & involved knee/leg/ankle/arm, etc., and they wind up hurting the other one. Why is that?

1. Muscles not strong enough: you may have done exercises to strengthen it, but not true functional strengthening exercises.

2. Poor neuromuscular control: not enough training the ways the muscles & nerves work together...leading to a lack of trust, which doesn't allow the limb to be used normally.

There are many other reasons, but I think this sums it up.

For an athlete, any recovery from injury has to involve a rehabilitation program that incorporates the transition from simple exercises to true return-to-play exercises: exercises designed to mimic the athlete's demands of their sport. We at Arkansas Sports Performance Center & Athletic Republic incorporate that into training programs called "Bridge Therapy" programs.....a combination of rehab & training. Athletes return to play at even a higher level than before injury.

I encourage anyone dealing with an injury to MAKE SURE you are ready to fully return to play....that you can TRUST the injured part again without thinking about it. If not, you may be setting yourself up for future injury!

BJ Maack, ATC, CSCS

Speed Training

2010-01-06T19:54:00.000-08:00

A generic blog title, to be sure. "Speed training." Every athlete wants it...they want to be faster. So they do "speed training." They either go to an expert, or they Youtube some "speed training" drills to use on their own. Or they just participate in their school "speed training" program. But what is it exactly?

In the simplest terms, without trying to be too obvious, speed training is the pursuit of improvement in overall velocity & speed----i.e., getting faster. It can be generic, or it can be sport-specific. By "sport-specific" I mean that soccer speed is not necessarily the same as baseball speed in terms of overall physiological muscle use & oxygen consumption.

In this brief blog post, I want to focus on a very simple definition, with the goal of providing some take-home points for you the reader. Here we go:

Speed is:

1. IMPROVEMENT IN STRIDE LENGTH: if you are taking short baby steps, then you can't cover as much ground with each step when compared to bigger steps. Obvious, huh? But think about it, when you run, are you really getting everything you can out of each step? Are your knees not driving up as high as they could be driving? Do you have weak hip extensors (butt-area muscles) that prevent a solid push? These things can be contributors to a shorter stride length, which can cause you to take too many inefficient steps.

Have someone watch you run....or even LISTEN to you run. It doesn't take too long to the trained eye/ear to notice an inefficient stride length. Stretch out your hip flexors (above your quad muscles), which might allow you to drive your knee higher. Strengthen your hip & hamstring muscle group to allow you to obey Newton's 3rd Law (don't worry about looking it up---here it is. If you have more force driving into the ground (more strength) then you get more return in your stride.

Be careful not to overstride.....this can lead to too much "braking" force---slowing you down as you might tend to land with your heel. Good sprinters land on their toes/balls of feet.

2. IMPROVEMENT IN STRIDE FREQUENCY: You can teach speed. It's called improving motor engram patterns, or more simply, creating muscle memory. Think about this scenario: imagine being forced, due to an injury, to brush your teeth with your non-dominant hand. Try it. It is the craziest thing! Until, after a few days or weeks, it becomes just as normal as your dominant hand. That's called developing new muscle memory patterns. If you teach your sprinting muscles how to sprint properly, and teach them how to do it faster, then they will learn it. The body is truly amazing at what it adapts to.

Get someone to help you with your sprint mechanics....it may feel unnatural at first--just do it & get used to it. Video your running form & practice your arm mechanics in the mirror.

I hope this gives you some "take-home" points...I welcome any discussion & questions here!

Do you have a New Year's Fitness Resolution?

2009-12-29T12:59:00.000-08:00

Free Fitness & Performance Classes to help with your New Year's Resolution

FREE WORKOUTS
Want to get in shape, but not sure how to do it?

Need help with your New Year's Resolution of "getting in shape?"

Want some speed training?

Then take advantage of our FREE FITNESS & PERFORMANCE TRAINING CLASSES, one week only!

Arkansas Sports Performance Center wants you to start your New Year's Resolution off right with a FREE workout!

**We are offering 5 days of free workouts starting daily at 6am until 6pm, January 4th-January 8th

**YOU MUST RESERVE A SPOT IN ADVANCE...call us at 501-539-FAST or email us.

**One of our Performance Coaches will lead each workout to ensure proper form and technique

**We will also offer FREE SPORTS INJURY EVALUATIONS. Call for more details on this service.
After the free workout, we will develop your own personal workout plan for you to do either on your own or with us!

Speed Training: Buy 2, get 1 Free

Looking to do speed training? If 2 athletes sign up for a training program at regular price, then the 3rd athlete & program is free!
This is a GREAT way to get some friends together & train.

Limited time only---offer expires January 15th, 2010.

(*total price can be calculated for each to reflect free program)

Remember, no matter your sport or fitness goals, we have all of the resources to help you get there. And your program is just that--your program.

One size does not fit all, it fits one.

BJ Maack, ATC, CSCS
Arkansas Sports Performance Center

A Proud Member of the Athletic Republic

Priorities

2009-12-27T10:07:00.000-08:00

The sports world is buzzing with yesterday's news of Florida's Urban Meyer's sudden resignation. I was enjoying a day-after Christmas dinner with my family when I saw the news...when I called everyone's attention to it, there was this common sense of disbelief around the room. "What? Not this guy!" "Why would he do that? He has 2 national championships in only 5 years!" "Wonder if Petrino's headed there..." (that last one has nothing to do with this post...just laughed at the thought!)

So what is this guy thinking? Coach Meyer offered up the explanantion that he was walking away for health reasons. There is a great summary of the story here.

Makes me pause to think as well. I mean, what more could Cach Meyer accomplish? He saw that the job was taking away from his life! He was missing time with his family. I don't know about his personal faith, but I can surmise that it played a role in his decision.

Will he coach again? Probably, but that's not the point of this post. I would just encourage you to take a personal inventory now about your job...about your sport....about your schoolwork....take an inventory of anything that seems to be taking up WAY too much space in your life. Ask yourself if there is anything getting in the way of your faith...of your family....of your health. If you can be honest with yourself, and listen to that voice inside of you, are your priorities out of sync? Are you sacrificing the best things in life in order to experience the 2nd-best things?

Your health is your decision....don't take it for granted. Your family is your gift....don't take it for granted. Your personal faith is your true heartbeat....don't take it for granted.

Re-evaluate your life.

Recent News

2009-11-19T09:37:00.000-08:00

I want to take moment to recap some news about some of our athletes here at Arkansas Sports Performance Center / Athletic Republic.

1. Jae Tucker (basketball, Little Rock Christian Academy) signed her letter of intent to play at Arkansas Tech University! Click here for more news & video on this!

2. Davis Ward (baseball, Little Rock Christian Academy) signed his letter of intent to play at Ouachita Baptist University (NCAA d-II)!

3. Tanner Bailey (baseball, Little Rock Christian Academy/Texarkana Community College) signed his letter of intent to play at the University of Mississippi!

4. There are over 25 athletes on the rosters of the four division one football schools in Arkansas (ASU, UCA, UAPB, & UA)

5. 2nd round of the playoffs in Arkansas high school football (1st round for class 3a)reveals over 50 ASPC athletes leading the top teams to the next round!

6. Michael Dyer (football, Little Rock Christian Academy) became the all-time leading rusher in the state this fall! He has over 7,400 yards in his high school career!

7. Looking at our college basketball rosters, we have 8 of our athletes represented!

8. Tyrell Johnson (Rison, Ark. State--Minnesota Vikings) is the starting strong safety for the first-place Vikings, and currently has 40 tackles!

9. Darren McFadden (Oak Grove, UA---Oakland Raiders) has been battling some injuries but is still a major part of the Raiders' offense!

10. College World Series participant Arkansas Razorbacks had a lot of contributions from ASPC athlete Drew Smyly!

11. Worked with Jennie Finch Softball Camp this fall!

12. Reggie Arnold (LR McClellan, Arkansas State) is bidding to become just the 8th player in NCAA Division One to rush for over 1000 yards in 4 straight seasons!

13. Young triathlete Logan Gartin has had an impressive year! Read this!

14. Tennis Recap: ASPC athletes Mario Martinez & Julio Olaya battled each other for the state overall tennis finals! Mario was in his second straight finals...Julio won this year, as a freshman! Also, in the girls' division, our own Rebecca Bailey won the Girls' Title!

We are very proud of these young people, and are blessed to be able to serve them!

bj

Play For Hope!

2009-11-19T07:43:00.000-08:00

We are happy to announce a drive for used sports equipment for the kids of Rwanda! Play For Hope, a sports-based organization that ministers to kids in Rwanda will be the recipient of what we collect here at ASPC. Just bring in your "gently used" sports equipment to us here at Arkansas Sports Performance Center. (map)

Play For Hope's vision is for long term, sustainable sports growth that brings holistic ministry to the youth of Rwanda and provides children with professional level coaching.

More info about Play For Hope.

Due to what sports Play For Hope targets, we request that you limit your donations to the following equipment list:

Basketballs
Soccer balls
Jerseys (preferably matching)
Turf shoes, basketball/athletic shoes, cleats (especially turf shoes)
Cones
Ball pumps

If you have equipment for other sports (like football & baseball/softball) bring it to me & I will get it to a local needy organization.

If You Bring In Some Equipment .....

.......then we want to say THANKS!!!

If you bring in some equipment before Dec. 17, and sign up for a training program, you get 20% off!

Ask us about details!

"Man, I Gotta Do Something..."

2009-11-12T06:52:00.000-08:00

In my line of work, I hear this phrase a lot. It usually is preceded by a few sentences describing this person's current physical condition, or an athlete's lack of speed or strength. The conversation goes something like this:

"I haven't done any exercise in months, and it's really starting to show around my waist."

OR

"I was fast 2 years ago but now I have lost a step or two."

For both of these instances the very next phrase out of their mouth is: "I have to do something to change this." Well, congrats....you have taken the first step. It's sort of like a person with an addiction problem; it is extremely important to come to the realization that you have to make a change in your life. So, for these examples, they have already taken the first step....that is, to make both a mental & verbal decision to take some action.

In response to their phrase "I gotta do something", I like to encourage them that, in fact, they already have done something---they have gone to someone to help them start addressing their issues. So, step one is out of the way. Now it becomes my job to help them along in the next progression of steps.

I encourage anyone---be it the soccer player who needs more speed, the baseball player who needs to throw harder, the weekend runner who needs to get in better shape----to make the first effort to "do something." Let's take the average person who is just wanting to improve their physical condition. Do some simple things like:

* Take the stairs instead of the elevator
* Park farther away in the parking lot
* Eat smaller portions & eat more frequently
* Take an evening walk---even for 10 minutes

Now, let's look at athletes training for a particular sport:

* Do extra sprints
* Every night do 1-3 rounds of 10 no-weight squats, 10 push-ups, 5-10 pull-ups, and 20 sit-ups.
* Stretch your muscles whenever you can

These examples are the most basic, simple steps one can take. If you do these already & want to go to the next level, get in touch with someone who is qualified to help you. I would recommend someone certified by the NATA or the NSCA. Find someone who can help you go to the next level.

Remember, when you get to the point of realizing that you need to do something, anything is better than nothing. Get moving people. Inaction is what hinders people, not action.

November 2, 2009 WORLD SERIES--ARKANSAS

2009-11-02T09:34:00.000-08:00

Tonight is a big deal for the state of Arkansas. Let's all think about the biggest moments in sports for the Natural State---in no particular order. (and I welcome any omissions you suggest):

1. National Championships for college sports (Razorback football, basketball, etc.)

2. Jermain Taylor as world boxing champ

3. John Daly's golfing championships

4. Cliff Lee winning Cy Young last year

So let's examine the magnitude of tonight's World Series Game 5. Arkansas boys AJ Burnett (NLR/CAC) & Cliff Lee (Benton) are squaring off. Both have had great major league careers: last year Cliff (link to his bio) won the American League Cy Young Award as the best pitcher in the American League...AJ Burnett (link to his bio) is part of a formidable Yankees rotation, and has a no-hitter under his belt.

With a great performance tonight by Burnett, the Yankees could clinch their 27th World Series title. But, Lee, as the Phillies ace, could be the spark to get the Phillies back into the Series. Both had dominating performances in their last outing.

Tonight, this is the biggest stage in baseball. It is rather amazing that they are both from the central Arkansas area---growing up about 30 minutes apart. It is also amazing that they have the same agent, Darek Braunecker!

Having known both of these pitchers, I am very proud of what they have accomplished over their careers. This is a big night!

Transition of the Sports Seasons--BASEBALL & SOFTBALL COMING SOON

2009-10-21T08:25:00.000-07:00

As we rapidly approach the end of October, it brings us to an interesting point of the year. Football is coming to a close for youth teams, while high school & college are either at or just past the midpoint. Volleyball is in tournament mode, as their seasons are winding down.

On a bigger scale, I love this time of year because you have: post-season MLB, the NFL & college football are in full swing, and basketball is about here. There is no shortage of sports around here!!

So what's the point?

For those whose sports are either not in-season or are coming to a close real soon: after taking some time to let your body recover, you really need to start thinking about what to do now. Were you happy with your performance this past season? What are you doing to get ready for next season? As referenced in an earlier blog (see below), it's important to always be looking at what you can be doing better instead of just relying on your strengths.

In particular, baseball & softball players need to be using this time of the year to commit 6-8 weeks to work on their game. Do you need to be faster? What's your arm strength like right now? Having trouble exploding out of the box to run down the line? These are all things that are good to look at.....and now is the best time to start correcting these issues. Don't wait until February---it will be too late then.

THINGS BASEBALL & SOFTBALL PLAYERS NEED TO FOCUS ON:

SPEED: you need to be able to perform for that scout timing you, as well as getting around the bases. I had one baseball player who, after he finished training, was playing in a game & hit a ball to the shortstop. He knew he had hit a easy grounder for a sure out, but like you all do, ran it out anyway. To his surprise, he heard the umpire call "SAFE!" as he hit the bag. He didn't even have to think about it & his speed had improved!! Another player told me that he was able to get the extra base in a game that he NEVER would have gotten before. So, bottom line, YOU NEED SPEED!!

TRUNK: like all athletes, you have to have a strong core---note, not a strong six-pack; these are USELESS for athletes if you are not functionally strong---but baseball & softball players have to pay special attention to this area in order to perform. It helps with hitting & throwing. You need explosive hips in order to be good out there on the field.

THROWING: Listen up: the human arm was not designed to throw overhead repeatedly. So we have to do extra things to make it last through a season. This doesn't just mean to do a few sets of tubing exercises----it means an extensive, head-to-toe throwing program to best utilize your entire body to perform the act of throwing.

I welcome any & all comments regarding baseball & softball training.....I have been around baseball my entire life, spending almost 15 years as batboy & clubhouse boy for the Arkansas Travelers, then 6 seasons with the St. Louis Cardinals as an athletic trainer. So I love all discussion about the game. Hit me with any questions!

My thoughts on the Arkansas-Florida game

2009-10-17T16:39:00.000-07:00

Just in case anyone cares (ummm, probably not, but I will do this anyway)

* Great effort by the Hogs: they keep improving & improving, especially on defense.
* Florida loses without Tebow: I have even more respect for this guy. He is a winner. The rest of the team is questionable regarding #1 status. Depending on their effort tonight, I like Bama as the best team in the country.
*Brandon Spikes: not sure Arkansas does as well as they did running the ball with him off the field for Florida
*Tejada: yeah, he missed 2 FGs. Arkansas had other chances to score (Mallet's inaccuracy for one thing). Florida's kicker missed also. It's tough not to point the finger at him, but let's be careful.
*Refs: I try to stay away from the "The Refs Are on the Gators Payroll" argument. But it's real hard in this case. I am reminded of how Michael Jordan always got away with calls when he played. I think this is entirely possible that it plays out in other sports & leagues.

What's next for Arkansas? look for a group of confident, highly-motivated, vastly improved & angry Hogs to go on a tear from here on out. It looks very promising for a strong finish to the season.

Athletic thoughts: very impressed today with Dennis Johnson. His has an incredible combination of strength & speed. He can shed tacklers just from his size alone. I wonder if his small steps are holding him back even more. Maybe his hip flexors are too tight....who knows. But I genuinely think he can be an even better athlete with some work.

Ryan Mallet's arm strength is just amazing. That TD pass he threw was off the wrong leg. Incredible.

Jake Bequette has become the most-improved player on defense. What an incredible first-step.

Not sure right know about the Razorback's injuries right now....will try to find out.

Athletic Trainers in our Schools

2009-10-15T10:05:00.000-07:00

I want to take this opportunity to get on my soapbox. It's really time to do something.

Have you ever watched a professional or college sporting event on TV and seen an athlete go down with an injury? They lay there on the field or court, writhing in pain, until a couple of people wearing fanny packs or something come sprinting out to them & immediately begin to assess the damage. These people start to figure out what's wrong with the athlete, and begin a course of care right there on the spot that, hopefully, leads to minimizing any further damage & getting that athlete back to playing again as soon as possible. So, who are these people?

If it's a TV game, there is probably a sports medicine physician out there, and that's a great thing. But the odds are very good that one of these people is a certified athletic trainer, an allied healthcare provider whose medical training ensures that they are there for the athlete & their injuries. Read more about the profession of athletic training here. Ask any athlete in the professional or collegiate ranks who has been injured & they will say that they are glad that there is a medical professional on hand for them at all times---not just for games, but also for practices & travel time.

Now, let's shift our focus to the high school ranks. Imagine yourself at a game, and the scenario described above happens....a player goes down, and....who runs out there to tend to them? Picture that being your son or daughter....you want to know "Who is the person giving immediate care to my kid?" Or does anyone run out there at all?

In the state of Arkansas, LESS THAN 12 school districts employ their athletic trainer....out of 271! This number is staggering. Some schools contract out with a local medical group or hospital to provide an athletic trainer. This is good, but what if their employer wants to do put them at another school in the area, or what if they eliminate that position to save funds?? We spend millions of dollars on coaches, turf fields, and indoor practice facilities---please note, I am in 100% favor of these things, as long as there is also education going on!---but no one can seem to find funds for one or two qualified medical professionals who can:

1. Prevent Injuries
2. Lower Medical Costs & Insurance Premiums
3. Provide Rehabilitation Services
4. Administer First Aid Care
5. Ensure a Higher Level of Medical Care for Student-Athletes

What's wrong with this picture? Why don't more schools have an athletic trainer? Read this great article on this topic.

Ask your athletic director why your kids don't have a higher standard of care....ask your school board where your athletic trainer is.....demand it. Ask your legislator why every school doesn't have an athletic trainer? It's NOT a luxury, it's a necessity. In today's litigious society, a school really can't afford NOT to have an athletic trainer on hand at all times, for all student-athletes.

BJ Maack,ATC, LAT, CSCS
President
Arkansas Athletic Trainers' Association

For more information:

National Athletic Trainers Association
Arkansas Athletic Trainers Association

What Are You Training For?

2009-10-15T08:46:00.000-07:00

In the business of training athletes, I am often approached with this general line of question: "Can you help me (or my child) get faster/stronger/better?" This general question is easily answered with a general answer of "Yes." But if you really want to help someone who asks you a question, sometimes it is better to answer a question with a question. So I usually avoid the general "Yes" answer and replace it with a question back to them. Something along the lines of: "What exactly do you do & want to improve?"

The point of this is to get the athlete to focus on exactly what the goals are. One of the best quotes that is relevant here goes like this:

"If you don't know where you are going, you will never get there."

If you want to improve your game, it is vital that you look at yourself and ask: "What am I NOT good at?" Be honest. What areas do you feel are not your strengths? What are your weaknesses? By starting here, you then can get a better handle on how to improve. A baseball player may have outstanding speed running the bases, but they have a poor first-step getting out of the box. He needs to focus on making his feet quicker & more reactive. A basketball player may be able to shoot the ball lights-out, but she isn't effective going to her left while dribbling. So she needs to spend more time with ball-handling skills.

Are you training to get better at one sport, or just a better overall fitness standard? Is your goal to make the varsity next year, or just to enjoy the sport? Do you want to drop your running time? If so, have a goal in mind---BE SPECIFIC WITH YOUR GOALS!! Write them down where you can see them...make them a part of your everyday routine.

So, for performance training, when meeting an athlete for the first time, we try to drill down into the most appropriate physical skills needed. We do an initial assessment & test session to see where they are, then look at the areas where we can make the most improvement. This way, we maximize our time & energy with the athlete. If they have blazing, God-given speed, then we want to focus more on their first-step or start....or train them to be more explosive with their hips. The point is that the athlete needs to be doing a training program that fits them & their unique set of physical ability, not a general training program that only gets a little bit of improvement out of them.

Remember, one size does not fit all in this business...it fits ONE.

The Fade of Summer = The Start of Fall Sports

2009-07-29T12:59:00.000-07:00

So, if you are in the same mindset as me, you are slowly realizing that the summer is drawing to a close, especially if you are a high school or college athlete. Practices are about to kick off full-steam ahead, and there is no stopping it. Hopefully, if you are one of these athletes, you have been taking some steps this summer to prepare. Gone are the days of using football two-a-days to get IN shape: you better show up ALREADY in shape. If you don't, someone might just take your spot because the coaches will clearly see which athlete took the time to prepare and which athlete just took it for granted.

Here at Arkansas Sports Performance Center, we have had a great summer with an outstanding group of dedicated athletes who really worked hard this summer. We had a few teams & school groups training together, as well as several new & returning individual athletes. It was so fun to see the competition between current teammates & future opponents in here, all working toward the same goal: to be better than when they first walked in the door. I also enjoyed seeing different ages all getting individual attention....it was not uncommon to see a 10 year old football player next to a college basketball player in here, each getting the work that they require at their level, but then to see that older athlete build into & encourage the younger athlete. We are not just training for physical performance in here---we build confidence!

It was also exciting to see some returning athletes---namely NFL players Tank Daniels of the Philadelphia Eagles & Darren McFadden of the Oakland Raiders. Both returned to ASPC to build on what they had done with us before but also to get the extra steps needed to prepare for training camp. They always took the time to talk to the other athletes in here & sign autographs. Two great guys....

Allow me to put on my sports medicine/athletic trainer hat here for a second if you are an athlete about to start school. There are some things you need to be aware of.

1. HYDRATION: take the time to beat the heat! Drink extra water throughout the day, even when you are not practicing. Monitor your body weight to see if there is excessive weight loss after a hot & sweaty practice. Make sure your urine color is not too dark. Avoid or restrict your caffeine intake.

2. MRSA (staph infection): if you are going to be in & out of a locker room, weight room, or gym, take the time to wash your hands thoroughly. Don't share towels or wet clothing. ANY cut or wound--clean it & keep it covered. Use a cleaning agent like Hibiclens.

Seek out the advice of an athletic trainer or other healthcare professional for any issue. Don't let something minor turn into something major & derail your season. You have worked too hard this summer to let something preventable like MRSA or heat illness set you back.

FANTASY FOOTBALL & INJURIES

2009-07-04T11:14:00.001-07:00

I have to admit: I enjoy fantasy sports, namely football & baseball. It is a great way to stay connected, both to the game, and frankly, it just gives me & my friends something to talk about. You know men….it's tough to just make small talk. But throw in a topic of where you might be drafting or which running back is out for 3 weeks because of a pinky toe injury, and we can talk for hours. Which brings me to the point of this blog……if you are into fantasy football, it is probably getting close to draft time. There are some high-profile players with injury concerns, and I want to take a moment & apply my area of vocational expertise to these injuries. Maybe these will help you…maybe not. Either way, let me state right now that I am not responsible for you using this info & your draft choice tanking!

Let me know if you have any specific questions about these or other players by commenting on the post!

NAME	POSITION	TEAM	INJURY	PROGNOSIS
Tom Brady	QB	New England	ACL/MCL	Despite post-surgical complications, Brady is having a terrific rehab. Reports coming out of camp is that is looking like the Brady of old, and until he demonstrates otherwise, you have no reason to pass on him if he is available. He still has a great team around him. It is his plant (left leg) but he should be fine.
Darren McFadden	RB	Oakland	Turf Toe	I think he has the worst of this behind him…he now sees what it takes to play at the NFL level, and has taken the steps needed to get his body ready. I see no reason to have any concerns about this injury for the 2009 season. I have more concerns about the Raiders as a team, but that's another story.
Felix Jones	RB	Dallas	Toe	Another ex-Hog with a toe injury…hmmmm. The difference here is that Felix actually had surgery on his toe. While he had some toe issues in college & played through them, this one gives me pause. I personally would wait & not draft him high…there's also the non-injury issue of splitting time with Barber.
Brian Westbrook	RB	Philadelphia	Ankle/Knee	Lots of factors going against him here: he is almost 30, creaky knee, now a creaky ankle. This one also gives me personal angst, as I have to decide if I want to protect him on my team. I think he will still be a serviceable #2 RB but don't expect typical Westbrook numbers this year.
Anquan Boldin	WR	Arizona	Jaw	Devastating hit last year…but I would not hesitate one bit this guy. Maybe not a team player but a hard-nosed competitor.
Carson Palmer	QB	Cincinnati	Elbow	This is the same-type injury that affects many pitchers, but Carson did not require surgery. He also did not get hurt throwing the ball, but it was a contact injury. I think he will not have any issues with throwing the ball this year. Now, to whom is another issue.
Antonio Gates	TE	San Diego	Ankle/Toe	This combination of injuries gives me pause. Due to where he is in his rehab schedule, I can't see him being the Antonio Gates of old for the first part of the season.

Tips to Gain Weight

2009-06-25T15:34:00.000-07:00

It is critical to athletes, especially those wanting to attain success at the next level, to reach or maintain a certain weight. Think about the importance of being a certain size on the football field, or a wrestler trying to stay in a certain weight class.

Many athletes we work with here have a common goal: they want to gain weight. This counteracts what most folks want to do when it comes to monitoring their diet---they want to LOSE weight. Dieters go after a specific plan (South Beach, etc.) and follow it. But unfortunately, athletes who need to gain weight usually just follow this plan: eat more.

While this will help some, it is never enough. Like anything else, if you don't know where you are going & how to get there, you will never get there. So I encourage athletes wanting to gain weight to get a plan.

Tips:
* Schedule a daily eating plan: Breakfast, snack, lunch, pre-workout, post-workout, dinner, snack.
* Monitor calories: look at the label & see where you are getting the extra calories from---it should be a nice balance from carbs, protein, & fat. Also count the calories to make sure you are getting enough during the day
* Work more, eat more: If you increase your exercise intensity, you have to increase your caloric intake
* No naked bread: spread something on rolls, toast, bagels, etc. This is an easy way to get more calories.

There are several other things to do, and we can discuss more in-depth, but the point is to HAVE A PLAN in order to gain weight. Don't just assume that an extra helpign at dinner will do it.

**Disclaimer: I am not a registered dietitian, so any nutritional advice offered here is from my own personal experience & certification. Tips gained from Scarlett Goad, RD & Kelli Kostelnik, RD

No More 2-a-Days?

2009-06-23T12:58:00.000-07:00

So it's not even July and here in Arkansas we are flirting with the triple-digit mark on the thermometer. Nice to think of what July & August will bring us.

Last week I attended the National Athletic Trainers Association's (NATA) Annual Meeting in San Antonio. This educational session & trade show brought over 9000 of my colleagues together to learn the "latest & greatest" in sports medicine. An interesting item that was announced last week was the call for the reduction or elimination of 2-a-day football practices for high school football players in August. A report issued by the NATA outlined the dangers of the grueling training sessions and noted 39 heat related football deaths since 1995.

While this is just a position statement and cannot be enforced, it does bring up some interesting points. Read them here.

Highlights of the recommendations:
1. A 14-day acclimatization period---during the 1st 5 days athletes can only practice once per day
2. A total of 3 hours per day
3. Recovery periods
4. The recommendation that a certified athletic trainer be on hand to monitor both climate conditions & the athletes' conditions

Several other groups collaborated with the NATA on this consensus statement: American College of Sports Medicine, Gatorade Sports Science Institute, National Strength and Conditioning Association, United States Army Research Institute of Environmental Medicine, American Orthopaedic Society for Sports Medicine, American Medical Society for Sports Medicine and American Academy of Pediatrics.

OK...so there will be (& already has been) a lot of push-back from this. Many coaches are saying that since they have an athletic trainer (AT) at practices, then they are OK because they listen to what they say. Others say this is not needed because they take precautions & grant access to water. All of this is good. But these aren't 100% guarantees that there will be no heat-related issues.

Coaches say they need twice-daily practices to get their teams ready for a grueling season. I would tend to agree...however, times are different for the typical high school football player. Football is now a 12 month sport: 10-plus games in the fall, followed by off-season lifting/walk-throughs, then there is spring football. Summer rolls around and there are camps, clinics, and 7-on-7 games/tourneys. Now you are right back at 2-a-days. Couple all of this with extra speed/strength training on their own (obviously I highly endorse this!), or other sports, and, well, they are busy! My point is that the average high school player SHOULD be in better shape than the average player 10 years ago. So, I throw this out.....are two weeks of 2-a days still needed? A coach would like as much practice time as they can get, and I don't blame them for this. But, are some schools still doing 2-a-days just because "that's what we have always done"?

Times are different than just a few years ago.....that warrants a reassessment of the status quo. Is there a better way? Are today's athletes at more risk for heat illness?

Special Speed/Strength Training Program for the "Dead Weeks"

2009-05-01T11:48:00.000-07:00

Arkansas Sports Performance Center is offering a special training plan designed to help athletes maintain their level of summer workouts during the mandatory "Dead Week" period of June 21-July 4. As you know, student-athletes are not allowed to do any workouts at school during this time. This special condensed program is a great opportunity to maintain & improve levels of strength & conditioning.

A total of ten (10), 1 1/2-2 hour workouts, engineered to work smarter, not harder
Choose workout times: 10am, 2pm or 6pm
Sport specific with lots of one-on-one attention
Only $175!
Improve your speed & strength in 2 weeks!
Build for the rest of the summer!
GET IN SHAPE FOR TWO-A-DAYS!
Official ASPC Gear T-shirt included!
You must schedule to reserve a spot!

We are only offering this to a limited number of athletes, as we don't want to disrupt our commitment to provide as much individual attention as possible.

Call today! 501-539-FAST (3278)
www.arsportsperformance.com
go to info@arsportsperformance.com to reserve your spot

Combine Results!

2009-04-24T23:57:00.000-07:00

You should have received an email from Athletic Republic with your username & password...please let us know if you did not receive it.

Athletes: your times will not be made public via a master results list until Monday morning (April 27th). You have until then to notify us if you want a number scratched.

COMBINE RESULTS

2009-04-20T07:07:00.000-07:00

We are working as hard as we can to get the results from Saturday's Combines in the books. Please be patient.....as soon as we are finished (within a few days) access information will be emailed out to participants.

I really appreciate everyone's patience as we dealt with the weather & some technology issues. All in all, it was a good day with some fast times registered!

Easter weekend closing

2009-04-06T13:44:00.000-07:00

Please note:

We will be closing Friday at noon, as well as all of Saturday to mark the Easter weekend.

We will resume again Monday the 13th. Please call us at 501-539-3278 to set up appointments.

Planning Season

2009-04-05T19:54:00.001-07:00

April is now officially here, and in full swing. For me personally, April brings a plethora of activities and events. I told my wife the other day that if I can just get through this month I will feel like I can breathe a little bit. Not to be self-indulgent here, but here is a quick recap of life for me: Bear with this------there is a point to this rambling coming up soon.

Just finished up a Football University (FBU) event in Orlando, FL this weekend.
Two Football Combines on April 18th
Arkansas Athletic Trainers Association state meeting April 24-26 in Hot Springs
Daily "running the business" stuff
Giving due time to my family

So what BJ, everyone's busy? Why are you singling yourself out?

Good question!

Here's what I have learned about this month of April (& beyond): if I can be disciplined to focus on specific tasks at hand, ask God for strength to handle these things, & HAVE A PLAN…then things will take care of themselves. I emphasize the last thing about planning for a reason. I write this to my athletes to develop & have a plan. If you are a student-athlete, here's what I mean:

What are your SPECIFIC goals? Do you want to make the team? Do you want to start? Do you want to overcome an injury? Focus your attention on your own personal goals
Develop the plan. Meeting your goals must involve a planning process. Does your goal involve improving your physical conditioning? Or a specific task like getting faster?
Tell someone about your plan: if you have accountability, that person has permission to ask you if you have done the work needed to meet your goal. They won't let you sleep in instead of going to work out.

I have started this similar process when trying to meet the demands of my schedule and attending to these various projects. It has helped me stay on task. If you are an athlete looking ahead to your next season, don't wait to start your achieving your goals. You have to be proactive!

Nothing happens without some action! Who's working SMARTER right now? You, or your competition?

OTHER NOTES:

Major League Baseball opened another season today. With all of the off-season distractions, I am happy to see baseball being played again on this stage!
Spring Football for high school: soon, we get to hear the pads rattling again! I hope that all of my guys who have been working hard with me since the end of their season will see the benefits!
Speaking of planning...summer is coming soon. If you are thinking of getting in some speed & agility training with us, go ahead & reserve your spot soon! Don't wait!
If you are interested in attending the Open Football Combine, go to www.arsportsperformance.com to register
DEEP SNAPPERS CLINIC: Saturday, May 9…we are hosting a special clinic to teach the art of deep snapping a football! Email me for more information: bjmaack@arsportsperformance.com

Let’s Get Reacquainted….

2009-03-08T21:08:00.001-07:00

Ok, so it's been a while since I've done this. A really long time. I have had an Outlook Task Item called "Update Blog" yell at me every week or so for the last 5-6 weeks. I keep ignoring him. But no more….

Let's get caught up on some things. I will go back to right after Christmas & try to get back to current days.

U.S. Army All- American Bowl Week: During the week after Christmas, I had the privilege of serving as one of the athletic trainers* for the prestigious U.S. Army All-American Bowl in San Antonio, Texas. The purpose of this bowl is to showcase the top senior football players in the country in the AlamoBowl, nationally televised by NBC. What an amazing week! I was totally blown away by the magnitude of the whole event. The entire downtown of ol' San Antone was draped in banners & the like, all promoting the game. First-class operation! I was honored to work with some fine local athletic trainers to help these kids get the best possible care for their injuries as well as normal taping & stretching duties.

I was down there as a part of the affiliation I have with Athletic Republic (the international sports training network that ASPC is a proud member of). We as a team not only assisted with the sports medicine care for the athletes, but we were responsible for the athletic testing for the Army National Combine, as well as other various Football University events (www.footballuniversity.org)

Being a proud Arkansan, it was neat to work with Razorback signees Darius Winston of Helena-West Helena & Ronnie Wingo of St. Louis. I also made this observation: as I closely follow high school football in Arkansas and now getting to see the nation's BEST high school football players on one field, I can honestly say this: Arkansas high school football talent, while by no means the top of the nation (yet!) is nothing to shun….it is right up there with the likes of Texas, Florida & California. That is exciting to me! Everyone keep working hard!
Arkansas Sports Performance Center: Things are really busy at the workplace. Actually, how is work when you get to do what you love? I am blessed to be able to help young men & women get to their full potential—be it for training or for injury rehab. We recently completed some team training for White Hall's football team…about 15 young men made the hour-long trip twice a week to work their tails off. We just saw some amazing results! See www.arkansasvarsity.com for some info on this.

We are drawing nearer & nearer to finalizing plans for our new facility & location. Central Arkansas will never be the same! I can't wait to dedicate an entire blog post to this announcement!

The great staff I have the honor of leading just keeps getting better & better…which in turn makes our programs better & better. Thanks to Chris, Jonathan, Zach M, Zach H, Mike & Justin for all you do!
FBU: I just got back from working a Football University camp in Houston at Rice University. FBU (Football University) is a series of invitation-only, position-specific weekend camps held all over the country, specifically taught by some of the most distinguished names in professional football. Also as a part of Athletic Republic, I was down there helping with the performance teaching, training & testing of these athletes. Upcoming camps for me: Hattiesburg, MS, Orlando, FL & Columbia, MO. Lots of fun seeing these kids learn & get better.
ATHLETIC TRAINING: in addition to helping kids get faster, stronger, etc., I also get to help with injuries & issues affecting the student-athletes of Arkansas. (go to www.swata.org/aata) Find out if your school has access to an athletic trainer. If you don't have one, ask your athletic director, your superintendent, your school board…WHY NOT? Why should a student-athlete be put at risk for injuries just because there is no one qualified at practices & games? Call your legislator to ask for their support for athletic training legislation, both on the national & state levels.
PED: Yet again, performance-enhancing drugs (PEDs) have made the headlines. It seems like they are as prevalent in the headlines as the economy! WHY? Well, frankly, because it is a problem. But the problem really doesn't have anything to do with the present (at least in baseball)….it's all about the past. Anyone who gets caught now is just stupid with all of the negative attention these days. Let's be real: cheaters have always looked for a way to gain an advantage…even in the days of the ancient Olympics. A cheater doesn't think it's cheating unless they get caught. Let's also be real about this: baseball has all of the attention with this issue, but EVERY sport has to deal with this issue. I predict that we are a short time away from a steroid scandal rocking the NFL. It's there.

There are ways to advance in your sport without turning to such things. Hard work for one…but let's consider something else: SMART work. It is possible to work TOO hard, but never possible to work TOO smart. I try to instill in every one of my athletes the importance of doing things smarter & more intelligently than the other guy. Things in this category include: post-workout recovery, applying science to your training method, being sport-specific (if you are a basketball player why train like a football player?), rest, nutrition, and proper strength training. I whole-heartedly believe that if you do these things, you will prevail, and see amazing gains that won't get you in the "POSITIVE" test category for PEDs.
FCA Football Combine: Saturday, April 18 marks the oldest & BEST Combine in Arkansas! War Memorial Stadium! This invitation-only event is in its 11 year, and promises to be the best yet. www.fcacombine.com

Look for information coming soon about an OPEN FOOTBALL COMBINE (for anyone!) also held on April 18^th!

If you've read this far, I have to say THANK YOU! The purpose of this blog is (supposed) to be a relevant & timely forum for what's going on with the world of athletes in Arkansas. I welcome any & all comments!

I promise to be better about posting…..

*Athletic trainer: not to be confused with a personal trainer. www.nata.org Who is taking care of your kids while they play sports?

CLOSED Tuesday afternoon/evening, January 27

2009-01-27T09:47:00.000-08:00

Due to the forecast for inclement weather tonight, Arkansas Sports Performance Center will be closed this afternoon & evening. As far as Wednesday goes, check back with us.

info@arsportsperformance.com

ASPC CLOSED TUESDAY DEC 16th

2008-12-16T09:06:00.000-08:00

Due to the road conditions, we will not be open Tuesday, December 16th. Please leave a message about your appointments either by phone---501-539-FAST (3278)---or by email---info@arsportsperformance.com.

We will be open (as of now) Wednesday as scheduled. Check back for updates.

New Commercial

2008-12-15T17:33:00.000-08:00

Nike, with its juggernaut marketing efforts, has recently released a new commercial. This commercial features the training technology used at Arkansas Sports Performance Center--most notably our Super Treadmills.

This is HUGE for our way of training....not only do we have the local results & testimonials/success stories....not only do we have proven research & science behind our training (also here)...we have the world's biggest athletic apparel company providing validation!

To see the video,

Click here

or

Click here

Tuesday, December 16th

2008-12-15T17:31:00.001-08:00

ASPC will not be open for workouts (Crossfit, rehab or speed) Tuesday morning of the 16th. Check back with us after 10am for updates.....501-539-FAST (3278)

How much is TOO much training for an athlete?

2008-12-15T12:24:00.001-08:00

For those involved in athletics, it is drilled into us early on...."You have to work HARDER!" or "Only those who work hard will prevail." It's fairly obvious what this means: you have to push yourself beyond what's comfortable in order to have success in any sport. But I want to post today about looking at this a different way. I offer this phrase for your consideration:

"WORK SMARTER, NOT HARDER."

What does this mean?

First off, for the record, let me state that I have nothing against hard work in & of itself. In fact, being industrious is a virtue espoused by many a wise person over time. In the athletic sense of the phrase "working hard" I feel it is absolutely necessary to put forth more effort than others if one wants to be successful. I offer here, though, a new way of thinking about physical training for sport.

Let's take the "if a little works, then more must be better" training philosophy. This means that one thinks that if I train 4 days in a row hard, then adding another day must be better. Or, if one scoop of protein powder gives me results, then two must be better. While not everyone thinks this way about training, you would be surprised to see some of the things I come across while working with athletes. It's enough to take the time to post a blog about it!

The human body is an amazing machine---the most efficient machine ever created. If used properly, it provides amazing results. One key thing that helps it perform more efficiently is proper rest. This means more than just getting a good night's sleep (which is HIGHLY neglected for athletes....more on that later)---it also means structuring one's training program with proper rest periods built into it. Rest means a lot of things: rest in between sets, rest & recovery after a workout, a day or days in between workouts to allow the muscles time to rebuild, and finally, cycling workout intensities throughout a year to reflect things like "inseason, "preseason," or "offseason." This is called periodization, and allows for great physical performance gains by using parts of the year to be more intense than others, etc. It is built upon the body's ability to adapt to external stresses if given enough time to recover. Simply put, the body responds best to physical training when proper periods of intensity are varied throughout the year---you train hard during preseason, harder during offseason, and less during inseason.

Sadly, few athletes follow this model. They just train "HARD" because that's what they know or what they are taught. They are the athletes who peak too early...the athletes more prone to injury....the athletes who aren't ready for their season. You can't just go workout every other day & do the same thing every week, every month. Not only with an athlete grow bored of this routine, but the chance to maximize their athletic potential is greatly diminished. You have to have a plan---if you don't know how to get somewhere, you will never go anywhere.

"I train 12 months out of the year!" This model is good---but only if an individual plan is implemented that factors in different periods. If you just train hard at the same level month after month, you will never reach your maximal potential.

Another aspect to the "training smarter" piece is being efficient with your workout. Unless you are training for the Olympics or a professional tryout, it really isn't necessary for most athletes to go hard for several hours a day. In fact, research shows that it is actually counterproductive to do this type of training. You could be setting yourself back!

Our training programs at ASPC are built on this principle: train according to the time of the year, as well as maximizing efficiency in workouts. When you build training plans around kinesiology, biomechanics, and exercise physiology research, and utilize proven results, it becomes possible to get maximal results out of a 90 minute workout as opposed to a 3 hour workout.

My final thoughts on this piece: too few athletes get enough rest. It just makes no sense to me to work out at a high intensity and then deprive the body of it's most optimal time to build new muscle & replenish energy levels. If you are not getting a sound 7-8 hours of sleep, then you are really wasting time working out during the day. Try to make some changes to your schedule to allow for recovery time for your body!

US Army All-American Game

2008-12-01T10:15:00.000-08:00

U.S. Army All-American Bowl Names BJ Maack To Fill Key Athletic Training Slot For All-Star Week In San Antonio

Arkansas Sports Performance Center Owner/Operator to work with America’s best high school football players leading up to January 3, 2009 all-star game.

####FOR IMMEDIATE RELEASE

December 1, 2008, Fargo, ND: Athletic Republic CEO Charlie Graves announced today that BJ Maack, ATC, CSCS, of Arkansas Sports Performance in Little Rock, Arkansas, has been chosen to represent the Athletic Republic network of training facilities in San Antonio, Texas in the week leading up to the U.S. Army All-American Bowl on January 3, 2009.

“BJ has a real talent for working with high school athletes,” said Graves. “In our first year of association with the U.S. Army All-American Bowl, I’m pleased to know that the best high school football players in the United States will be looked after by one of the best athletic trainers in our network.”

“I’ve been around sports at the highest levels,” said Maack. “To be asked to work with the U.S. Army All-Americans is as high an honor as I’ve had. I’m excited to be offered the chance to work with and take care of such talented athletes.”

“One athlete in particular that I’m eager to get to know is Darius Winston from Central High School in West Helena, Arkansas,” Maack added. “Darius has signed to play at Arkansas next year and I have yet to see him play. He is from a team with a lot of talent, but was singled out as the best of the best by U.S. Army All-American Bowl selectors.”

In addition to the game itself, U.S. Army All-American Bowl Week activities include the U.S. Army National Combine for 500 underclassmen, and the youth All-American Game featuring top 7th and 8th grade players. Maack will support these events and players as well as the Army All-Americans, serving as both an athletic trainer & performance coach.

About the U.S. Army All-American Game:

Since its inception, the U.S. Army All-American Bowl has been considered the nation’s premier All-American game by high school football players, coaches, and fans from across the country, as it’s the preeminent launching pad for America’s future college and NFL stars. Reggie Bush, Vince Young, Adrian Peterson and Brady Quinn all made their national debuts as U.S. Army All-Americans.

The 2008 U.S. Army All-American Bowl set an attendance record of 36,534 and garnered a 1.8 rating on NBC, making it the most-watched sporting event—other than the NFL playoffs—for that weekend.

For more information on the U.S. Army All-American Bowl and its related events visit www.usarmyallamericanbowl.com & www.goarmy.com or contact Rich McGuinness at (973) 366-8448. The U.S. Army All-American Bowl and its related events are owned by SportsLink, a New Jersey-based sports marketing and event management company.

About Athletic Republic:
Athletic Republic is the industry leader in performance sports training, with programs appropriate for athletes of all ages. Founded in 1990 on the continuing research of exercise physiologist John Frappier, M.S., and sport biomechanist Stephen C. Swanson, M.S., Athletic Republic’s training programs are available at more than 160 facilities throughout North America, the United Kingdom, Russia and Japan.

For more information about Athletic Republic, visit www.athleticrepublic.com or contact Charlie Graves at (435) 647-9000.
About Arkansas Sports Performance Center (ASPC)
ASPC is a licensed facility of Athletic Republic, and is the premier facility in central Arkansas for athletes of all ages & all sports to improve their game. Built on research & proven protocols, ASPC helps build an athlete’s physical development, as well as character & skills needed to win at life.

#########

Arkansas Sports 360 article

2008-12-01T07:31:00.000-08:00

Click here for the latest great news!

Why our training methods work.....

2008-11-24T12:58:00.000-08:00

If an athlete wants to improve their game, even the smallest amount of extra work will help that athlete get better. Go outside & run up & down the street as hard as you can 10 times a day for 4 weeks, and guess what? You will have improved your speed. Go over to the nearest stadium & run bleachers up and down as hard as you can 10 times a day....guess what? You will be a little stronger. Go hire a personal trainer or join any fitness center and work out for a few weeks....guess what? You will be better than when you started.

My point is that any sort of activity will cause the human body to improve upon itself----it's the way the system is designed....the body adapts to specific demands placed upon it. So, if doing just anything is good for performance, then why pay for additional training at Arkansas Sports Performance Center, or any other place for that matter? It's the goal of this post to shed some light on this question.

1. "Let the plumbers plumb...": It's no secret that if you consult an expert on how to do something, odds are pretty good that they will know more than you do. Would you think that the rise of the big-box home improvement stores has been good or bad for the handyman repair business? You would be surprised to know that it has actually increased a repair business' bottom-line....they now get called to do more work on a do-it-yourself project that started out simple but has been turned into a bigger problem by the do-it-yourselfer. Folks who think that just because they have access to parts & equipment that it also provides "how-to" knowledge as well. It just doesn't. The same is true with improving speed or athletic performance. Let the experts show you a better way.

2. "Maximize your time & results": As I mentioned earlier, if you do anything workout-wise, you should show some sort of improvement. But if I were to say to you that I could help you DOUBLE your amount of improvement in the same amount of time you would put in on another program....would you listen? It doesn't take a math genius to see that double the amount of improvement in your 40 yard dash for the same amount of time comparing two programs is a big deal....no, a HUGE deal. A recent published study compared the way we train athletes to a traditional ground-based program---this was using college football players, not untrained athletes---and it showed a 40 yard dash improvement over 6 weeks of 0.08 for ground-based & 2.2 for our training...that's almost a three-fold improvement in the ultimate gold standard for speed! My point here is that why train hard to only get from Point Zero to Point Two, when, in the same amount of time, you can go from Point Zero to Point Four?

3. "Train not only against yourself, but others": We emphasize lots of individual attention here at Arkansas Sports Performance Center, but we do it in a unique way. We keep a max of 4 athletes to 1 trainer each block. This allows for each athlete to take turns doing an activity but not in an way that allows too much rest or cool-down time. If I see someone do something 10 times, well, my competitive nature wants to do 11. The small-group setting allows for that, but without sacrificing individual attention.

SO WHY USE A TREADMILL???

This is a great question, and one that I do not hide behind. I believe strongly in what our training systems do, and the results clearly speak for themselves. We have had anti-treadmill athletes come in here, and once they saw what was going on with their own eyes (instead of rumors), they understood and were hooked.
MYTHS:
---Treadmill Training only affects the front part of the leg & stride. This is FALSE...more muscle activity happens in the glute & hamstring areas during high-speed treadmill training. Our methods & protocols activate more "push-off" force required for running than any other speed training methods.

---Treadmill Training causes injury...again, FALSE. In fact, we see less hamstring injuries with our training traditional ground-based methods because of our emphasis on technique & safety. No one else allows the athlete to see what they do right & what they do wrong. We provide instant feedback which decreases injury risk.
---Treadmill Training causes overstriding because it does the work for you.....bottom line here, is that if you do not match the force put out by the treadmill, you will find yourself thrown off. You HAVE to do the work.

Here's my challenge to anyone....I will put our way of training up against ANYONE else's. Why? Because I see the research. But more importantly, I see the results on the field & on the court.

Why train at Arkansas Sports Performance Center?
• ATTENTION: no more than 4 athletes per trainer---this allows us to provide attention for each athlete, helping that athlete with what they need to work on
• RESULTS: we have results that cannot be beat….a recent study comparing our method of training vs. traditional ground-based training showed almost DOUBLE the improvements in speed, quickness & jump tests. We are so confident in what we do that we offer guaranteed results.
• EQUIPMENT: cutting-edge technology that reveals the latest in speed & strength training
• SPORTS-MEDICINE APPROACH: programs designed to prevent injury, not to cause more injury, all supervised by our certified athletic trainer. In fact, studies show that athletes who train like this are less likely to sustain leg & ankle injuries
• FLEXIBLE SCHEDULING: you set your own appointments! We understand how busy life can be, and we are not locking a certain age group into coming only at certain times.
• WE BUILD CONFIDENCE! Kids leave our program with more self-esteem, discipline & confidence

PROGRAM CONSISTS OF:
• Pre- & Post-Training Testing
• Average improvement of 2/10 sec. in 10/20/40 yard dash
• Average improvement of 2/10 sec. in agility run
• Average improvement of 2-4 inches in vertical jump
• Plyometric Sessions, focusing on speed, quickness, agility, vertical jump
• Super Treadmill Sessions, featuring incline & high-speed work
• Age-specific training
• Safety first in everything!
• All protocols are research-based & scientifically-proven for best results
• Video analysis of running form & mechanics
• EACH VISIT IS 1 ½ HRS. LONG!

Cliff Lee wins Cy Young!

2008-11-13T11:15:00.001-08:00

Congratulations to Benton's Cliff Lee, winner of the 2008 American League Cy Young Award, honoring the best pitcher in the league!

Lee led the AL in wins with a 22-3 record and in ERA with a 2.54 mark, posted the third-highest winning percentage (.880) for a 20-game winner in baseball history and became the Cleveland Indians' first 20-game winner since Gaylord Perry in 1974.

TAILGATE PARTY

2008-11-06T08:24:00.001-08:00

Friday, November 28, before the Arkansas-LSU football game, Arkansas Sports Performance Center is hosting our first Tailgate Party!

Come see what's new!
Come try out some of our training equipment!
Come eat some food!
Come watch some TV!

Lots more to come....

If you are interested in eating with us, let us know you are coming by emailing us info@arsportsperformance.com

Food will start around 10am, and we will be going strong until the 1:30pm kick-off.
We will be on Markham right across from Wendy's

Tennis Champs!

2008-11-06T07:54:00.000-08:00

Here is a quick summary of what is going on with our tennis athletes here at Arkansas Sports Performance Center:

Mario Martinez: LR Central: state runner-up in singles
Rebecca Bailey: Mt. St. Mary's: state runner-up in singles
Julio Olaya: Champion of the Chick-Fil-A Junior Open

We are seeing some really big things come out of tennis-specific training programs. Just ask these athletes! Also, we recently trained a group of youth tennis players from Mexico for a week!

Darren McFadden

2008-11-06T07:44:00.001-08:00

This guy is the real deal. If you are from the state of Arkansas, or a college football fan, you know this to be true. All of the records he set....his accomplishments (TWICE a Heisman finalist)....his contributions to Arkansas cannot be overlooked.

While his rookie season has not lived up to most people's expectations, keep a couple of things in mind:
1. INJURIES: not only has he been battling one toe injury, but two toe injuries.
2. ROOKIE YEAR: in case you haven't figured it out, the NFL is where the best of the best play. I say that because people have to understand that it takes time to adjust to what defenses do, to learn new offensive schemes, and to adjust to this new NFL life.
3. RAIDERS: 'nuff said.

ANYWAY...here's the point: D-Mac gives credit to what we do here at Arkansas Sports Performance Center for where he is today.

"Training with the equipment & protocols at Arkansas Sports Performance Center helped me improve my speed & first-step explosiveness...you can get better too."

This is printout of one of the computer strength tests we did on Darren:

Know this....you can take advantage of everything we did for D-Mac yourself. In fact, we have more equipment than ever to help you get that individualized attention. Come by & see what we did for D-Mac & what we can do for you!

Next Season....

2008-10-31T20:02:00.000-07:00

As I have mentioned before, it is a grand time of year. Football is nearing a great point of the season: high school playoffs will be here soon...college is at its peak before the bowls...the pros are in mid-season form. Baseball just had a classic, well-played World Series between two well-deserving teams. Basketball is nearing the tip-off point of the season (already here for the NBAers). High school tennis just ended..the running/endurance sports (both rec & competitive) are about to move inside....soccer is nearing its only slow time of the year. Plus, there is that ever-refreshing change in the season & temperatures called fall. It's just one of my favorite parts of the sports calendar.

So why did I entitle this post "Next Season.."? I think, with the exception of the hoopsters, that this is one of the best times of the year to analyze your performance. If you are an athlete wanting to play again next season, it should go without saying that you should want to get better. Ask yourself these questions: Could I have been better this year? What areas of my performance were weak this year? What areas were strong? What is expected of me for next year? What are my goals for next year?

An athlete, no matter the level, should always be thinking ahead & looking for ways to get better. Areas to improve on: increasing overall speed, improved explosiveness & first-step, better agility, better conditioning, more strength, more mental toughness, better skill & position work. Is your mind focused on these things? If not, I would say you are in one of two categories: 1) you are about to retire from sports, or 2) you are complacent & lazy, maybe just relying on your natural talent.

If you are not working hard, rest assured that in today's sports world, someone else is working hard. That person may be your opponent, or worse yet, your teammate about to take your spot. Extra work is the key to improved performance.

Come see me or call me about what it will take to meet your goals.

"The more I train, the quicker I get.
The quicker I get, the slower they seem.
The slower they seem, the easier the game.
The easier the game, the greater my threat.
The greater my threat, the more attention I draw.
The more attention I draw, the tighter they play me.
The tighter they play me, the more I train."

Basketball-Specific Training

2008-10-08T06:46:00.000-07:00

Sports-specific training has become one of the fastest-growing components of the fitness industry. People are realizing that, in order to take their game to another level, they need more than “just working out.” It now requires a specific approach to what their sport’s physical demands are. Basketball players are no different. In fact, I would argue that a basketball player needs more specific training than most other sports. A quick analysis of the demands of the sport will reveal why:

Strength demands: a basketball player needs considerable lower body strength to be able to post up & also jump, as well as the upper body strength to not get pushed around
Gender difference: females need just as much training as males, and yet the training is usually not individualized for gender
Injury rates: basketball players have high knee & ankle injury rates, and therefore need training that targets the movements & muscles to help decrease their chance of injury
Speed requirements: while a 40 yard dash does a basketball player no good, it is vital for a basketball player to excel in measurements like a 10 yard sprint
Vertical Jump: the hallmark of a basketball athlete (“How high can you jump?” “Can you dunk?”)
Lateral Quickness/Agility: a basketball player must possess incredible quickness & the ability to change directions like few other athletes
Unique skill set: hand-eye coordination, fine motor skills (used while shooting)
Endurance: four quarters (or two halves) of all the things listed above? You must have a strong cardiovascular system to handle all of this

When a sports training professional honestly takes all of these demands into consideration when designing a training program for the basketball athlete, it becomes clear that he or she can’t just take any strength or agility regimen and say it works for this sport. One must be very deliberate in implementing a program. In short, the professional must understand the athlete.

If you are looking at doing some basketball-specific training, there are some important things to look for in a program. Treat any training program like you would a visit to a doctor….ask questions, do your homework. Make sure that you have these areas covered before beginning:

Emphasis on explosiveness: what is done to improve vertical jump?
Endurance: will there be a definitive change in your metabolic rate?
Footwork: what is done to improve quickness from step A to step B? What else is used besides ladder drills?
Strength: are proper lifting techniques emphasized? Is it matched according to ages? Is there a periodization schedule?
Speed: is there a strong emphasis on overall speed development & proper running form?
Sports Medicine Approach: how does the program balance aggressive training while not causing overuse injuries? How does an old injury or imbalance fit into the training program?
Research: is this workout proven? Can you look on paper at how this has helped athletes? Is there a list of success stories?
Nutrition: how do the right foods/supplements fit into this program?

Once you have all of these questions answered, then you can feel confident that you are doing the right things to improve your game.

The programs at Arkansas Sports Performance Center are specifically designed to do the things targeted above. Call today for a free demo of what we can do for you! 501-539-FAST (3278)

Pitching Lessons

2008-10-06T15:16:00.000-07:00

We are pleased to offer the following:

Jay Sawatski Pitching Lessons

Location: Arkansas Sports Performance Center

4215 S Shackleford Rd. Suite. 4D

Call to set up times and dates

Phone number: 501-960-6685

Email: jsawatski6@hotmail.com

What will be covered in the lessons?

Ÿ Pitching mechanics

Ÿ Pitching philosophy

Ÿ 10 keys to becoming a better pitcher

Packages

Single lesson: 30 min $30

Single lesson: 1 hour $50

Full week: Five 30 min lessons $120

Jay Sawatski’s baseball biography

Jay pitched and played 1^st base at Pulaski Academy where he was named to the All-Conference team 4 times and the All-State team twice. Jay then attended the University of Arkansas where he helped lead the Razorbacks to the College World Series in 2004. For the past four years Jay has pitched in the Minnesota Twins system.

Athleticism

2008-09-29T12:22:00.000-07:00

So in my line of work, you get to see some great athletes. People who are just genetically gifted to do some amazing things in sports. Others who work harder & smarter than others to maximize their talent & then do something that they never dreamed possible. I would definitely put this video in the category of "great athleticism:"

http://view.break.com/577996 - Watch more free videos

I wish I could say that this young man worked out in our facility. But we have had some great ones come in:

13 year old Caleb Thomas

Darren McFadden:

Jonathan Luigs:

Tyrell Johnson:

Arkansas Baptist College Basketball Team:

We are blessed to be able to work with these athletes, and many others. Maybe yours will be the next video we post??? Only you can decide.

"The Day After"

2008-09-16T08:17:00.000-07:00

What happens the day after you play? If you play high school football on Friday night, your Saturday may consist of sleeping in a little bit. Or you may have to get up to go watch some film of what happened the night before...maybe get a little treatment for that twisted ankle. Hopefully you get the yardwork done in time to watch that 11:30 college football game.

But what are you doing to get ready for Monday's practice? "Resting." you might say. "My body needs to recover from the game last night."

But are you really helping your body recover? You may actually be hindering the recovery process....

"A sports psychology study found that the addition of low intensity exercise to the rest period after a game of rugby did not adversely affect physiological recovery and had a significantly beneficial effect on psychological recovery by enhancing relaxation." (Br J Sports Med 2004, 38:436-440)

This just means that there needs to be more attention on taking care of your body after the game. This takes on even more significance when you factor in the demands of high school sports: play until late Friday night, possibly have to drive a significant distance home, eat something (probably not an ideal meal), and get right in bed. No activity again until late morning or early afternoon.

What are the problems? Your body after a game is fatigued, due mainly to depleted glycogen levels & an increase in lactic acid. We need to take care of our bodies to restore the normal levels back, with the right foods & hydration, and by the right level of exercise.

Starting this Saturday, Arkansas Sports Performance Center is holding its first "Day After" workout class. For only $30, an athlete can come in for an hour and get:

* Lactic Acid Removal
* Stretch
* Footwork
* Injury help
* Nutrition advice
* Video analysis (optional)
NORMAL PRICING FOR ALL THESE SERVICES: $150

All for only $30! You also get a FREE nutrition shake & a t-shirt!!

YOU MUST RESERVE A SPOT by calling 501-539-FAST.

Take care of your bodies.....get ready for the next game.....javascript:void(0)

On another note, congratulations to the Arkansas Travelers! Last night in Frisco, TX, the Travs wrapped up their 6th Texas League title.
As a kid who grew up around the Travelers, I am very happy for the organization!

Athletes Need to Stay Hydrated!

2008-09-05T08:41:00.000-07:00

Hydration for the Athlete

Dehydration is one of the most common nutritional factors that can affect athletic performance. Cramping, fainting, heat strokes, and electrolyte imbalances are common side effects of dehydration.

General guidelines
Athletes should drink generous amounts of water the day before training or an event. This helps decrease the risk of becoming dehydrated during training the next day. Drinking 13-20 oz of water 2-3 hours before exercise will also help decrease the risk of becoming dehydrated during training. A larger athlete may need to drink more. Athletes should drink at least 6-12 oz of fluid every 15-20 minutes during exercise.

The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink is to:
Weigh yourself before and after exercise
o Replace fluid losses by drinking 20-24 fl oz water for every 1 lb of weight lost
o Sports drinks may be helpful if exercise lasts longer than 1 hour. Sports drinks are also helpful when no food is consumed after exercise.

Tired of the regular old sports drink? Here is a recipe for a homemade sports drink.

¼ cup sugar
¼ teaspoon salt
¼ cup hot water
¼ cup orange juice (not from concentrate)
2 tablespoons lemon juice
3 ½ cups cold water

In the bottom of a pitcher, dissolve the sugar and salt in the hot water. Add the juice and remaining water. Chill and enjoy! Other flavors such as cranberry and lemonade can be used.

Yield: 1 quart

Calories: 200
Calories per 8 ounces: 50
Carbohydrate: 12 grams
Sodium: 110 mg

References:

Sports and Fitness Nutrition, by Robert Wildman and Barry Miller. Thomson Learning, 2004.

Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.

Athletic Trainers

2008-09-03T11:48:00.000-07:00

For most of my adult life, I have been honored to call myself an athletic trainer. Ever since I figured out that I was not going to be successful at earning a living by playing sports, I decided to do something that matched my love of sport with my desire to take care of people...the perfect match is the profession of athletic training.

WHAT IS AN ATHLETIC TRAINER? taken from the National Athletic Trainers Association website (www.nata.org)

"Athletic training is practiced by athletic trainers, health care professionals who collaborate with physicians to optimize activity and participation of patients and clients. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute, and chronic medical conditions involving impairment, functional limitations, and disabilities."

It is important here to note that an athletic trainer is not to be confused with a personal trainer. Read more about that here.
An athletic trainer is not the person helping in the gym. An athletic trainer is not the person involved in these steroid scandals.

An athletic trainer is a key individual who can help promote quality healthcare in our schools. By partnering with other professionals working with the students (school nurse, team physician, etc.), the athletic trainer can help those who are physically active not only stay active, but also help to prevent injuries.
Read more about this here:
http://nata.org/statements/official/secondaryschool.pdf

If your school does not have access to an athletic trainer, start asking the administration this simple question: "WHY NOT?" If there is going to be any sports program at a school, why would there not be steps taken to insure the best level of healthcare for the athlete?

GAMEDAY!!

2008-08-30T07:59:00.000-07:00

Well, it's finally here. That glorious week, and now that wonderful day when it's the first Saturday of the football season! There are three times of the year when I have this much anticipation: the start of football, baseball's opening day, and Christmas. Although, I have to be honest when I say that Christmas' anticipation meter has fluctuated quite a bit over the years. Now that it is all about the excitement generated by my kids, my anticipation level of the Christmas season is back on the upswing. But back to my point....

FOOTBALL SEASON!

Yes, some schools have already started...high schools are doing their scrimmages & jamborees. But there is something very magical about that first Saturday of the college football season. Campuses take on that unmistakable buzz. There is an energy in the air. Everyone's an optimist---for the most part no one can do any wrong because at this point, you're undefeated!

For the player, months of intense work has culminated to this point. Day after day of "wake-up-before-dawn" workouts, week after week of physical performance testing, more hours spent in the filmroom than in their beds...NOW IT'S HERE! Finally, all of that work has a payoff, as many worked so hard just for a chance to make the team....now they have. Others worked to earn a starting job....now their name is heard over the stadium speakers as a STARTER. For the guys who were counted on to do well, their off-season has been an effort to meet or exceed expectations...now they have to prove their worth. Hard work pays off.

I want to take this opportunity to wish all of Arkansas Sports Performance Center's athletes who are strapping on the helmet this weekend the best. Guys like this have come to Little Rock for speed training:

Arkansas: Jonathan Luigs, Joe Adams, Seth Armbrust, Jim Youngblood, DeAnthony Curtis, DJ WIlliams, Van Stumon, Seth Oxner, Mitch Petrus, John Aaron Rees, John Durmon, Clay Bemberg, Derrell Hartwick

Arkansas State: Reggie Arnold, Trevor Gillott, Stanley Wakwe

UCA: Zach Hyatt, Taylor Scott, Brad Gordon

Ouachita Baptist: Josh Langley, Clayton DeWitt

Arkansas Tech: Justin Ray, Cole Barthel, Robert Woods, Jonathan Halbert, Jake Holland

I know I am leaving some out....I apologize in advance.

These guys came to see us because we get results in speed training....but also for strength, agility, nutrition & rehab help as well.

Football season is here....

Eat out much?

2008-08-29T07:54:00.000-07:00

If you're like me, sometimes you just can't help but to eat fast food. Here's some tips from our new registered dietitian, Kelli Kostelnik (congrats Kelli!). Kelli is available for helping you with you a customized meal plan. Call her at 539-FAST (3278) or email her: kelli@arsportsperformance.com.

A Month of Healthy Tips for Eating on the Run

American Dietetic Association www.eatright.org

Most Americans eat out more today than in the past. People have busier lifestyles and are looking for fast, easy and good-tasting foods to fit their schedule. If eating out is your only option, know that there are smart and healthy choices available. Here are 30 tips to help you eat healthy when eating out this month.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices. Many restaurants provide handouts on the nutrition content of their menu items. This can help you make the healthiest choice.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, streamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, and breaded. Choose these foods only occasionally and in small portions.

5. Order the regular portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

6. It’s ok to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. If you are watching your calories, hold the bread or chips until your meal is served.

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch if you are watching your calories.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet and creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11. Does your menu choice come with a huge portion? Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

14. At the sandwich restaurant, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low fat spreads. And, load up on the veggies!

15. In place of fries or chips, choose a side-salad, fruit or baked potato. Or, share a regular order of fries with a friend.

16. You can enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.

18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat. Dip your fork in you side of dressing and you will tend to eat less of it. This helps decrease fat intake.

20. If you are watching your calories, pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.

24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or turkey bacon and order your sandwich on a whole grain English muffin or bagel.

25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.

27. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

Reference: American Dietetic Association www.eatright.org

Nutrition Corner

2008-08-22T07:12:00.000-07:00

From ASPC's own registered dietitian, Kelli Kostelnik:

Post-Workout Nutrition

Protein or Carbohydrate?

It is commonly known that protein has many important functions regarding exercise. One of the most relevant functions is protein’s ability to rebuild muscle. During intense exercise, muscle tissue is broken down. Dietary protein provides the amino acids necessary to rebuild the broken down muscle tissue. It is also known that carbohydrates are a major source of fuel for the muscles. Many say athletes should consume only carbohydrates after intense exercise because carbohydrate is stored in the muscles as glycogen in the days before exercise. So which should it be… protein or carbohydrate?

Some research shows that combining carbohydrate with a little protein at a maximum of one hour after exercise increases the insulin response, which results in more stored glycogen, the stored form of carbohydrate. This provides the muscles with fuel. For optimal refueling, athletes should consume approximately 0.5 grams of carbohydrate per pound of body weight within the first hour after exercise. An example:

160 pound athlete: 160 x 0.5 grams carbohydrate = 80 grams carb = 320 calories of carb

In addition, as little as 6 grams of protein can be added to the 320 calories from carbohydrate to enhance the fueling and repairing of muscles. An example of such a post-workout snack or meal: lean ham and Kaiser roll sandwich, cereal with skim milk, a large bagel with light cream cheese, or spaghetti with lean meat sauce.

This post-workout nutrition will help fuel the muscles for intense exercise the following day and help repair muscle that has been broken down. Such nutrition refueling will in turn help improve workouts to help build muscle. The post-workout meal is critical to recovery and being ready for the next exercise session.

So the bottom line…carbohydrate plus protein helps speed recovery.

Contact Kelli at 501.539.FAST for more info. Email her: kelli@arsportsperformance.com

Reference: Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.

Congrats!

2008-08-21T12:33:00.000-07:00

Arkansas Sports Performance Center would like to congratulate MARIO MARTINEZ, one of our tennis athletes, for winning the String & Swing Tennis Junior Classic this past weekend!

Click here for the draw.

We are so proud of you Mario!

Mario has trained with us for about a year now, working on footwork, tennis-specific speed training, and strength.

BOLT!

2008-08-18T19:51:00.000-07:00

Is this an appropriate name for a sprinter or what? Usain Bolt of Jamaica set a new world record the other night in the 100m dash.

Two things about this race that blew me away:

1. First, the obvious. 9.69? Are you kidding me? To think that he could have been faster had he not pulled up & started to celebrate just blows me away. The records just keep falling. Only ten years ago Ben Johnson ran a 9.79 (albeit later revealed he used performance-enhancing substances). Athletes are getting faster & faster.

2. If you go back & watch the video, watch the unbelievable acceleration he displays halfway through. He is with the pack at the start of the race, and then, out of nowhere, he finds this other gear that clearly the other runners lack. That is called acceleration, my friends, and it is both a gift and something he worked on.

I love the Olympics....

Nutrition

2008-08-14T08:18:00.000-07:00

From Arkansas Sports Performance Center's own Nutritionist....Kelli Kostelnik:

Pre-Exercise Meals/Snacks

A pre-exercise snack can help improve performance by enhancing endurance and strength. Pre-exercise snacks can prevent dehydration and help maintain normal blood glucose levels. The following guidelines can help athletes determine appropriate snacks to improve their performance.

Most active people can improve their workouts by implementing 200-300 calories from carbohydrate 1-2 hours before the workout.
Eat high carbohydrate meals throughout the week to keep your muscles fueled with glycogen, the storage form of carbohydrate. This will allow your muscles to be ready for exercise at anytime.
If you will be exercising for more than 60-90 minutes and unable to consume calories during that time, choose carbohydrate foods that will slowly digest. Yogurt, bananas, oatmeal, bean soup, and apples are a few examples. Foods with a moderate to low glycemic index are slow digesting carbohydrates. When eaten an hour before exercise, they provide your body with the fuel it needs for a workout and also provide energy throughout a long workout.
If you will be exercising for less than 60 minutes, snack on foods that will settle in your stomach comfortably such as bread, bagels, English muffins, crackers and cheese, or pasta. These are all high carbohydrate, low fat foods.
Avoid high fat protein foods such as cheese omelets, hamburgers, pancakes, French fries and fried chicken. It takes longer for these foods to digest and empty from your stomach. These foods can cause nausea, upset stomach, sluggishness, and cramping. Switch to a lean protein food such as turkey, eggs, or low fat milk.
Avoid high sugar foods such as soft drinks and candy and foods with a high glycemic index such as potatoes, honey, or corn flakes. These foods can cause a drop in blood sugar during hard exercise and leave you feeling, tired, lightheaded and fatigued.
Allow adequate time for your snack to digest. Allow at 3-4 hours for a large meal to digest, 2-3 hours for a smaller meal, 1-2 hours for a blended or liquid meal, and less than an hour for a small snack. Keep in mind that everyone is a bit different and what works for your teammate or training partner may not work for you. However, you know how your body responds to such meals. Follow your own body’s tolerance to such meals. Allow more time before intense exercise than before lower intensity activities.
If you have a finicky stomach, a liquid meal replacement might do the trick. Liquid foods tend to leave the stomach quicker than solid foods. This allows the food do be digested faster and leave the stomach. Foods placed in a blender or commercial meal replacers can be experimented with to determine your tolerance.
If you know you cannot tolerate food before a workout, make sure to eat well the day before the event. Eat a large bedtime snack if you workout is in the morning.
Make sure to pack appropriate snacks when traveling with sports and games. You never know when game or practice will be delayed moved up. Travel snacks can include fig bars, dried fruit, granola bars, bagels, etc. Try to avoid foods that require cooling to avoid spoilage. Also when traveling, eat at familiar restaurants and eat familiar foods. No one wants an upset stomach right before a practice or competition.
Lastly, make sure to drink plenty of fluids. Make sure to stay hydrated the day before an event and at least 2-3 glasses of water up to 2 hours before the event.

Reference: Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.

Olympical Musings

2008-08-13T10:44:00.000-07:00

I doubt "Olympical" is a word. But it sounds cool. Plus, if it's not, I can say I invented it. Like Bush/Will Ferrell with "strategery." So, as we enter yet another day of the 29th Olympiad, I am filled with random thoughts:

Michael Phelps deserves every amount of praise being heaped on him. Even though he is not quite to 8 gold medals, to be able to do what he has done is simply amazing. He is dealing with huge expectations, the highest level of competition, and that all-important mental battle. The physical toll he is going through is something to behold, but let's not forget the mental battles an athlete must go through. He has to fight off the media grind, the emotional toll of event after event, and being mentally strong enough to fight through what his body may be telling him. So all the credit in the world to him, and here's to three more golds.
It's sad that this is the final year for baseball as an Olympic sport. Softball is also off the table for 2012, but may be back on in 2016. For those who know me, you know how much I love baseball. So there is that bias. But also keep in mind that baseball's growth in the last several years has not been in the U.S. It has been in Asia, Latin America & even Europe. Baseball is being taken very seriously by several nations because of what the sport means.....the national pride it induces, the team concept, yet with the chance for individual glory....baseball is too important globally to be ignored. Let's hope the IOC changes it's mind...
The controversy surrounding the Chinese women's (girls?) gymnastics team is unfortunate. If you haven't heard, there is an age requirement for women to participate in gymnastics...the athlete must be 16 during this calendar year. But there is strong suspicion that most of the Chinese team consists of girls who are 10, 11, 12 years old. Innocent until proven guilty, I say...BUT...if they are guilty of this, it becomes a sad, sad reflection on sports. Admittedly, I am in the business of helping kids of all ages become better athletes. But to force an environment of "win at all costs" on a child that young is too bad. Even worse that it pervades the highest reaches of their government, for it is these folks making the decisions. Let a kid be a kid. Sports can play a huge role in their physical & emotional development...but keep it fun.
I love being able to see random sports we never see in mainstream American sports media. Look over the list of sports being played.....team handball, field hockey, shooting, trampoline....wait, trampoline? I did say this was a list of sports, right? Oh well....point being that we get to see a lot of gifted athletes do things at the highest level. No matter the "sport."

Keep rooting on our athletes...

BJ

Darren McFadden

2008-08-08T13:55:00.000-07:00

Congrats to Darren McFadden, who trained at Arkansas Sports Performance Center, on his first big commercial.....check it out here!

http://www.youtube.com/watch?v=gOvuM78NoF0

Beating the Heat…or, just Being Smart When It’s HOT!

2008-08-05T10:42:00.000-07:00

What a great time of the year it is! Days of little or no rain, temperatures hovering around the magic triple-digit mark, humidity so high it just ZAPS you when you walk outside……but it also marks the beginning of football practice. Yes, two-a-days have begun in earnest around the state, marking the end of summer & the start of a most revered time of the year---football season! While it is very exciting to finally see meaningful practices with real hitting & full gear, the weather gives us pause to make sure that our athletes are taking care of themselves. Lots of everyday people—not just athletes---suffer from heat illnesses during this time of year. These issues range from simple cramps to a life-threatening condition known as heatstroke. Here is a quick summary of common heat illnesses:

Exercise-associated muscle (heat) cramps

Dehydration

Thirst

Sweating

Transient muscle cramps

Heat syncope

Dehydration

Fatigue

Tunnel vision

Pale or sweaty skin

Decreased pulse rate

Dizziness

Lightheadedness

Fainting

Exercise (heat) exhaustion

Normal or elevated body-core temperature

Dehydration

Dizziness

Lightheadedness

Syncope

Headache

Nausea

Anorexia

Diarrhea

Decreased urine output

Persistent muscle cramps

Pallor

Profuse sweating

Chills

Cool, clammy skin

Intestinal cramps

Urge to defecate

Weakness

Hyperventilation

Exertional heat stroke

High body-core temperature (.408C [1048F])

Central nervous system changes (such as dizziness, drowsiness, irrational behavior, disorientation)

Staggering

Seizures

Loss of consciousness

Coma

Dehydration

Weakness

Hot and wet or dry skin

Tachycardia (100 to 120 beats per minute)

Hypotension

Hyperventilation

Vomiting

Diarrhea

What is good to know about any heat illness is that, for the most part, they can be prevented. There are actually practical steps that can be taken to ensure a person’s best chance for avoiding heat illnesses.

Ensure that proper medical care is available for all games & practices (a certified athletic trainer (ATC) on staff is the best option
Acclimatization to the heat is important—get used to the heat 10-14 days before practice starts
Educate the athletes about proper fluid replacement
Weigh the athletes pre & post practice to determine fluid depletion; no more than 2-3% loss per practice session
Proper rest breaks, preferably in the shade
Wear the proper clothing: light-colored, loose-fitting/absorbent or new-generation cooling or wicking attire
Ready availability of water & sports drinks
Minimize high-sugar sports drinks during practice; use these mainly post-practice
Re-hydrate after practice, allowing 2-3 hours for meals to digest
Avoid heavy meals immediately after practice
To ensure proper pre-exercise hydration, the athlete should consume approximately 500 to 600 mL (17 to 20 fl oz) of water or sports drink 2 to 3 hours before exercise and 200 to 300 mL (7 to 10 fl oz) of water or a sports drink 10 to 20 minutes before exercise.

These recommendations are just that: “recommendations.” A lot of this is just common sense. But unless the athletes & coaches start being smart about exercising in the heat, problems are going to occur. Again, most heat illnesses can be prevented. To borrow a common cliché: “You can lead a horse to water, but you can’t make him drink.” Here’s hoping we can make the “horses” drink & take care of themselves.

Information for this article taken from the National Athletic Trainers Association, Official NATA Position Statements. For more information:

www.nata.org
www.swata.org/aata
www.arsportsperformance.com
bjmaack@arsportsperformance.com or 501.539.FAST (3278)

Being in Beijing

2008-08-01T10:49:00.000-07:00

Here we go again...our quadrennial celebration of the ultimate in physical performance & achievement: The Olympic Games. The official Olympic motto is "Citius, Altius, Fortius," meaning "Swifter, Higher, Stronger." The ultimate goal of every participant in these 2008 Summer Olympic Games: to be the best at what they do, to win that gold. So the motto could be: "Citius-est, Altius-est, Fortius-est." Pardon my lack of the Latin language, but you get my drift: every athlete wants to run the swiftest, jump the highest & be the strongest. So what does it take to get there?

Obviously only the elite & the best of the best get to make the trip to Beijing, China. Those with the most natural God-given talent must go through years of training, pass rigorous qualifications, and train at the best facilities with the latest in technology with the top coaches in the world. Then & only then do they get the chance to go up against the best that our world has to offer.

I believe that God has given everyone of us a certain "genetic ceiling." This means that we have been physically gifted with a certain amount of speed, a certain amount of strength, and so on. If this were not true, records would be broken every single day. There is a limit to what we can do based on our genetics. Very few athletes get the opportunity to reach this "ceiling"; the Olympians & some professional athletes have the luxury to be pushed to their absolute peak, utilizing the things mentioned above. Most of the athletes in the world may improve a little bit with training, or as they mature physically, but they are never given the chance to reach their own personal peak potential.

The fun part about the type of training we use here at Arkansas Sports Performance Center is that we can now impart the technology & protocols usually reserved for these elite athletes. Now, every athlete can be pushed to their own genetic ceiling! Accessibility for all! Woo-hoo!
It's just fun that the science & the research that goes into what we do every single day here is solid, proven stuff.....and that every kid can tap into this training.

The Olympic Games give me a great chance to see what the best athletes in the world are capable of....their running form, the way they take off into a jump, the hand-eye coordination, etc. I will be eagerly watching all of these things & more to see what we can apply to all of our athletes. It is so amazing to watch video of an athlete perform something the right way and then use that video to teach a young Olympian-to-be.

So, as you watch the Games, remember that all of the hard work that those athletes put in allowed them to get there is also available for everyone now.

GO U.S.A.!

Discussion about the 40 yard dash

2008-07-30T15:09:00.000-07:00

BJ Maack, ATC, CSCS
Certified Athletic Trainer
Certified Strength & Conditioning Specialist
Arkansas Sports Performance Center

For many years now, the 40-yard dash has been the "gold standard" of speed measurement. The times that athletes put up in this race against the clock are the stuff legends are made of. The legend of Deion Sanders running a 4.17 in high-tops. Former Razorback Matt Jones wowing scouts at the NFL Scouting Combine by running a 4.37 with his lanky 6'6" frame. College football players making millions of dollars more just because they "surprised" scouts by running 40 yards two-tenths of a second faster than anticipated. But, realistically, just how important is it? How many times during a game does a player ACTUALLY run 40 yards in a straight line? If so, either that player just broke a long one, or he just got burned!

So where did the notion of 40 yards being the ultimate measure of speed come from? Some say that Paul Brown, the legendary football coach, is credited with initially timing players at 40 yards because he believed that this was the distance run in order to cover a kickoff. Others say that it is the approximate amount of time a receiver can run before a quarterback is sacked. Whatever the reason, it is generally agreed that rarely does a football player actually run 40 yards in a straight line during a game. But there is a need for measuring overall top-end speed.

Let's talk about the timing methods first. There is the hand-held stopwatch, and the electronic, or laser, time. The laser time is considered to be more accurate because it starts timing when the athlete actually moves. A hand-held time requires a very good eye-to-hand reaction of the one doing the timing---really, no one is exactly the same.

One thing to keep in mind about the 40 times you read about is that most of them are hand-held times. Very few are electronically timed. And most of the hand-held times are reported by a coach---someone who might have some bias in that player's favor. So, while there may be no disputing that a certain athlete is fast, there should be a grain of salt taken when reading some 40-yard dash times. A good rule of thumb when comparing hand-held times to electronic times is to add .20-.24 to the time. So if you read that so-and-so ran a 4.54 40 the other day on a hand-held stopwatch, you can know that a realistic laser time for him is around a 4.75.

What's really important? There is a need to see what an athlete's overall top-end speed is, and the 40-yard dash is the most accurate measure of this. But, too often, athletes become overly consumed with this. They overtrain-- running 40 yards after 40 yards, placing their body at increased injury risk. Instead, the athlete can gain so much more by training for what is important in their sport: FIRST-STEP EXPLOSION & ACCELERATION. If improvements are made in this area, then 9 times out of 10 the 40 will improve as a result. Think about a football player: their game consists of short, intense bursts. Five yards here, 2 yards there, 10 yards here. Occasionally, they will break one for more distance. But why focus so much on making your 40 time better? Let's train FUNCTIONALLY! Work smarter, not harder.

To Stretch or Not To Stretch.....

2008-07-30T14:48:00.000-07:00

For those involved in any sort of physical activity, you know that it is important to get your body warmed up. Without proper activities designed to prepare your body for the activity, such as a light jog, gentle stretching, or movement drills, you run the risk of injury. An injury could be something as simple as "tweaking" a muscle, or could be the onset of a chronic, overuse injury (for example, tendonitis). No matter what sport you are participating in, you are doing your body a disservice by skipping warm-up drills. But if you consider a few seconds of stretching at the onset of your workout a “warm-up,” you could surprisingly be doing very little to prepare your body for its upcoming challenge.

When many people think of stretching, "static stretching is what comes to mind. A static stretch lets the muscle stretch with no real movement. This is usually just a simple exercise designed to elongate the muscle fibers a bit to make movement more efficient. In other words, stretching helps you "get loose." Examples of this include placing your toes on the curb with your heel on the ground to stretch your calf muscle, leaning over to get the back of your legs (hamstrings), or standing on one leg and grabbing the other foot to stretch your thighs/quads. People usually just hold these stretches for a few quick seconds, or just enough to feel it. While these are better than nothing, there is a better way.

The best stretch does not "burn" or invoke any sort of pain. In fact, this type of stretching can actually be counterproductive. Too forceful or too sudden of a stretch can cause slight injury and cause the muscle to tense up instead of relax. In reality, the best stretch in the world is a gentle, easy stretch that is held for 20-30 seconds, and repeated four to five times.

When to stretch? A warm muscle is easier to stretch than a cold muscle. So a great routine to follow is this: jog/ride/walk for a few minutes just to get your heart rate up *& increase circulation---break a slight sweat, and then do your stretching routine. Once you spend a few minutes stretching while warm, you can then begin your activity. You will find that your body responds much better to this type of warm-up routine, as opposed to stretching while the body is cold or not stretching at all.

How to stretch? A dynamic or movement-based warm-up is much more effective than the static stretching described above. What does this look like? Also called movement drills, these are things like jogging in place, high knees, butt-kicks, and jumping jacks. We utilize these drills heavily here at Arkansas Sports Performance Center as we prepare our athletes for training, and while movement drills are associated high-level athletes, the everyday recreational athlete can reap tremendous benefits from warming up in this way.

Once you have completed your activity, post-workout stretching is also very important. If you just finish a run or ride & then immediately sit in the car, your body does not get the proper benefit of cooling down. This can drastically affect your next workout. If you take a few minutes and do a cool-down stretch, you are really preparing your body for the next day’s workout by allowing the muscles to return back to a proper “at-rest” state.

Another thing to consider is utilizing the services of a professional stretching program. This program is done one-on-one by a trained professional and is designed to gain optimal flexibility with passive stretching. It is much more detailed than a self-stretch or even a massage therapy appointment, as it facilitates movement by reaching the muscles & the fascia, which goes beyond short-term benefits. This program actually shows permanent gains in flexibility.

In conclusion, if you aren’t stretching at the onset of your workout, build in a couple extra minutes to prepare your muscles, and you will notice that your muscles respond better and possibly prevent injury. If you’ve been stretching and not seen enough benefit to warrant your time spent, try waiting until your muscles are warm, and add in a dynamic, movement-based, pain-free warm-up routine. You’ll probably find yourself reaching your goals faster and easier than before.