A strength & conditioning coach needs to be aware of the types of injuries to which their athlete may be susceptible and program preventative exercises and drills for those injuries. For example, a strength coach programming for a soccer athlete would have them train the posterior chain of the leg via glute-ham raises or RDLs as a preventative measure against ACL tears. They also need to program around the athlete's competitive season. For example, a coach programming for any athlete that requires agility and balance on one leg (pretty much any sport where you have to run, or martial arts) is going to program a lot of unilateral lower body drills in the off-season to build stability in the leg, but gradually phase them out as the competitive season approaches to ensure there is no over-use of uni-lateral mechanics.
Athletes need to be aware of risks, as well. They need to make sure they take movement cues properly and know how far to push themselves but also when to ease up. It takes a long time for athletes to figure this out for themselves and for a coach to be able to read their athlete. Injuries are inevitable, but with the right approach they can be reduced in frequency and severity.
That being said, SHIT HAPPENS. Sometimes the stars align outside of your favor and despite all precautions, something bad happens. Some injuries can take months and even years to recover from. I know from personal experience with other athletes and myself that most injuries to the shoulder are going to take the longest to recover. The shoulder has the most range of motion of all the joints in the body and is therefore the most unstable. Couple that with the fact that we are always using our shoulders and you get something that is going to take forever to heal.
An injury can be a traumatic thing, not just physically, but psychologically. For a determined athlete an injury can be almost as bad as a break-up or the loss of a loved one. I know this sounds a bit extreme, but to lose one's physical ability and be unsure of whether or not they will ever get it back is a horrible idea to deal with, and some can go through the same process of one grieving for their loved one: denial, anger, bargaining, depression and acceptance. Initially, you tell yourself you are fine and keep training. Once you come to terms with the fact you are injured, you start to blame your training partners for going too hard or your coach for a flaw in the program. Then you ask yourself if you could have done something differently to avoid the injury and ultimately, you get depressed and may even stop training all together. Regardless of your injury, when it does happen, chin-up and focus on your rehab!!
The bottom line is that once in a while you will get hurt if you are truly pushing your boundaries. The emphasis is "once in a while". If this is the case, accept it and focus on rehab. Do not get discouraged with yourself or your coach/program if this happens. However, if you are constantly on the sidelines, then you can start to re-evaluate your approach as an athlete and even your coach's approach and training methods.
Friday, Oct. 27th
4x5 single-leg broad jumps (5 each leg)
Back squats: 5x5 (across at 60%)
*rest 1 min
a) 3x6 split press (6 each leg)
b) 3x7 glute-ham raise w/partner holding feet (or GHD; beginners use box to push off of)
*rest 30 seconds between each and 1min after “b”
2 wall climbs
12 hanging leg raises
20 walking lunges w/ DBs (25/40)