Mike Dowd Strength and Conditioning Coach About the

Mike Dowd Strength and Conditioning Coach

About the career � Coaches are similar to personal trainers, but their main focus is with athletes � Their purpose is to build athletes strength, power, and speed This will improve the team’s overall performance GO DO LAPS!!

Requirements �Education At least a Bachelor’s in health field Master’s may be preferred �Certifications Must have certification Most respected is “CSCS” ▪ Certified Strength and Conditioning Specialist �Experience Gain valuable experience in college ▪ Internships, volunteering, assistant position

CSCS Certification �Cost For non-members: $395 -$445 for registration For NCSA members: $260 -$310 for registration �Prerequisites Bachelor’s degree or a college senior Must have current CPR/AED certifications

CSCS Exam Content �Science- 1. 5 hours Nutrition- 29% (23 questions) Exercise Science- 71% (57 questions) �Practical- 2. 5 hours Exercise Technique- 36% (39 questions) Program Design-36% (40 questions) Organization and Admin. - 10% (11 questions) Testing and Evaluation- 18% (20 questions)

Types of Working Environments �Coaches may work in a plethora of different places Schools ▪ High schools, colleges Fitness Centers Physical Therapy clinics Professional sports teams

Salary Ranges �Depending on where a coach is working, depends on the salary they make �Average in U. S. = $40 K-$60 K �College coaches average = $45 K-$75 K Some may earn as much as $200 K �Professional team coaches average is $100 K

Personal Skills �Must be able to educate Teach athletes how to train Teach them about nutrition Teach importance of training �Perception is key Identifying when an athlete is training to their ability Looking for weightlifting errors, and correct those errors

Job outlook �Very competitive �May need connections in order to work for schools and professional teams Although fitness centers are always looking for coaches �The American College of Sports Medicine said it was one of the top 5 promising careers in recent years

Scope of Practice �Strength and Conditioning coaching falls comprises of two parts: Education ▪ Educating the athletes about different exercises ▪ How they effect their bodies ▪ Explain the importance of proper nutrition

Scope of Practice (cont. ) Practical ▪ Creating a program for athletes ▪ showing proper technique before athletes do the exercise ▪ Organizing time and space for activities ▪ Supervising the workouts ▪ Test and evaluate athletes regularly to ensure program is working

Legal Issues �Assumption of risk Athletes must be aware of risks with strength and conditioning activities Must sign statement to provide awareness �Liability Must take steps to prevent injury Act accordingly when injury occurs I provided proper care

Legal Issues (cont. ) �Negligence Failure to act with proper standard of care ▪ May lead to injury or damage to an athlete �Standard of care The expectation of you based on your certifications, training or education

Supplements � Athletes may ask about supplements and nutrition � It’s important to remember that coaches can’t recommend harmful or illegal substances � As long as they boost athletic performance, abide by the law, and aren’t harmful can they be recommended You guys should take this.

Dynamic Stretching �This type of stretching is important for pre- competition �Involves jumps, squats, lunges, and agility �Benefits before competition include: Warms body up Prepares muscles for contraction and relaxation Increases heart rate Loosens joints to allow for full range of motion

Static Stretching �This type of stretching is important for post- competition �This includes stretching and holding a specific muscle Usually 10 -30 seconds �Benefits for this include: Increases overall flexibility Reduces recovery time for muscles

Sport Specific Warm-up �Should mimic game situations �Benefits for sport specific warm-up: Improved speed More power output Better coordination Overall better sports performance

Squatting Improperly �There are two improper techniques in squatting: The “Quad” Squatter ▪ This squatter leans their weight on their toes having their knees go past their toes ▪ This causes muscle imbalances and unnecessary strain on the knees The Forward Flexion Squatter ▪ This squatter drops their chest ▪ This will lead to lower back injuries

Fixing Bad Squatters � The “Quad” Squatter Place a box or bench a few inches in front of them after they un-rack the weight As they go down the box will impede them from going lower if they continue the improper form They will then adjust by dropping their hips, and leaning more on their heels Ouch!! My knees hurt!! BAD FORM PROPER FORM

Fixing Bad Squatters (cont. ) �The Forward Flexion Squatter Place a PVC pipe or a broomstick a few inches in front of the person after they un-rack the weight As they squat they can’t touch the pipe; ultimately not allowing them to drop their chest Ouch!! My back hurts!! BAD FORM PROPER FORM

Benching Tips � Lifting butt off the bench Although this can help you lift more, it will lead to lower back problems later � Putting feet up on the bench Some say it isolates the chest better This isn’t true, but it can be helpful for stabilizer muscles and people with back pain � Never progressing to heavier weights Doing this will you never gain strength

References � � � � http: //www. nsca. com/Certification/CSCS/ http: //www. asap-pt. com/files/education/athletic_warmup. pdf http: //www. google. com/url? sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0 CD 8 QFj. AA& url=http%3 A%2 F%2 Fwww. miamivalleyhospital. org%2 FWork. Area%2 Flinkit. aspx%3 FLink. Id entifier%3 Did%26 Item. ID%3 D 50036%26 lib. ID%3 D 49944&ei=MU 0 VUb. PHDe 2 I 0 QGljo. DABg &usg=AFQj. CNGix. VBsn. CGId 7_PXO 0 L 58 C--9 n. DFQ&bvm=bv. 42080656, d. dm. Q http: //www. necc. mass. edu/wp-content/uploads/2009/07/ath-benchpress-mistakes. pdf http: //www. google. com/url? sa=t&rct=j&q=&esrc=s&source=web&cd=2&ved=0 CDQQFj. AB &url=http%3 A%2 F%2 Fforum. bodybuilding. com%2 Fattachment. php%3 Fattachmentid%3 D 2865671%26 d%3 D 1290008940&ei=O 5 w. SUezw. LOjk 0 g. Grr 4 DYBw&usg=AFQj. CNHd. ONEC V 3 qk. Ilr 8 Mhx. Gi. M 515 s. Od. TQ&bvm=bv. 41934586, d. dm. Q http: //www. uwlax. edu/strengthcenter/policy/scguidelines. pdf http: //www. humankinetics. com/excerpts/strength-and-conditioning-coach