WORKING TOGETHER
Cincinnati SportsMedicine
Research and Education Foundation
The Cincinnati SportsMedicine Research and Education Foundation has received
international recognition for over 25 years for its research accomplishments.
Orthopaedic surgeons, physical therapists, athletic trainers and clinical and
biomechanical researchers collaborate to find answers to many complex
questions related to orthopaedic care.
Some of the many Foundation projects include finding ways to prevent knee
injuries in female athletes, developing treatment options for younger patients with
damaged menisci and articular cartilage, and improving the outcome in
patients who require revision anterior cruciate ligament surgery.
In keeping with the commitment to share the results of research activities, the
Foundation publishes widely. Since 1975, over 200 articles have been published in
medical journals and orthopaedic textbooks. The Foundation believes that its
strong commitment to educating tomorrow’s orthopaedic surgeons enhances its
patient care program. Cincinnati SportsMedicine has one of the country’s largest
and oldest sports medicine fellowship training programs.
Cincinnati SportsMedicine Research and Education Foundation’s clinical offices
are located within the Montgomery Research Center. Research is also performed
in conjunction with the Noyes Biomechanics Laboratories in the Department of
Biomedical Engineering at the University of Cincinnati.
Cincinnati SportsMedicine
and Orthopaedic Center
Founded in 1975, Cincinnati SportsMedicine and Orthopaedic Center is one of
the country’s leading orthopaedic and sports medicine institutions. It has earned
an international reputation for its achievements in orthopaedic research,
education, rehabilitation and patient care.
People from around the corner and around the world seek out Cincinnati
SportsMedicine and Orthopaedic Center. Physicians and patients recognize
there are only a few places in the world where you can receive the level of
orthopaedic care Cincinnati SportsMedicine provides.
While the physicians at Cincinnati SportsMedicine treat all general
musculoskeletal problems, they specialize in arthroscopic procedures of the
knee, shoulder, elbow, and ankle; advanced surgical reconstruction of torn knee
ligaments; advanced surgical repair or replacement of torn knee menisci
(“cartilage”); total knee, shoulder and hip replacements; non-operative treatment
procedures; advanced rehabilitation techniques and state-of-the-art equipment
for faster and safer return to activity.
TABLE OF
CONTENTS
Page
Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
The Origin of Sportsmetrics™ . . . . . . . . . . . . . . . . . . . . .3
Sportsmetrics™
Component #1: Dynamic Warm-up . . . . . . . . . . . . . . .6
Sportsmetrics™
Component #2: Plyometric Training . . . . . . . . . . . . . . .8
Glossary of Jump Descriptions . . . . . . . . . . . . . . . . . .10
Sportsmetrics™
Component #3: Strength Training . . . . . . . . . . . . . . .12
Sportsmetrics™
Component #4: Stretching . . . . . . . . . . . . . . . . . . . . . .14
Sportsmetrics™ Weekly Training Logs . . . . . . . . . . . .18
Frequently Asked Questions . . . . . . . . . . . . . . . . . . . . .30
Learn More Through Cincinnati SportsMedicine . .32
Copyright: 1996, 2009 by Cincinnati SportsMedicine
Research and Education Foundation
All rights reserved. This book or any part thereof, may not be
reproduced in any form without the written permission from
Cincinnati SportsMedicine Research and Education Foundation.
(10663 Montgomery Road, Cincinnati, Ohio 45242)
Printed in the United States of America
A patient, whose knee I repaired 15 years ago, called me
after reading a Washington Post article which quoted our
research on the female athlete’s high risk for developing
knee injuries. He now had two young daughters playing
soccer and wanted to know what he, as a parent, could
do to help his daughters prevent knee injuries.
He said he felt helpless.
OVERVIEW
I knew how he felt. When I began my training as an
orthopaedic surgeon at the University of Michigan I was
amazed at the number of recreational, student and elite
athletes walking into our clinic with bad knees. Then, as the
team physician for the University of Cincinnati’s athletic teams,
I saw how an injury could have a devastating effect on a
college scholarship athlete. Teams typically had three to four
players out with anterior cruciate ligament (ACL) injuries,
meniscus tears or even early onset of arthritis.
Something needed to be done but at the time there was very
little we could offer. With intensive research efforts, we began
looking at injury prevention. As the Chairman of the Sports
Medicine Advisory Committee with the United States Soccer
Federation, we introduced a screening and training program
for their men’s Olympic soccer team.
Now, more than 15 years after recognizing the high frequency
of ACL injuries in female athletes, we have made great strides
in preventing these knee injuries. Sportsmetrics™ is a reality in
hundreds of high schools and colleges across the country.
I told the concerned father that I was as alarmed as he is
by the increasing number of female athletes hurting their
knees. The difference now is I don’t feel helpless. Today we
can offer solutions.
Frank R. Noyes, MD
Chairman and CEO
Cincinnati SportsMedicine
Research and Education Foundation
2
THE ORIGIN OF
PORTSMETRICS
TM
If you are a female or have a daughter who plays sports,
you should be aware of an alarming statistic30,000 high school and college-age females will injure their
knees this year. These injuries are occurring at a rate five
times more often than they occur in males. The majority of
these injuries are non-contact injuries. In fact, they often
occur from landing from a jump or pivoting when running.
In our original study, we examined how a female athlete
jumps, lands and recovers. We also looked at whether
muscle strength plays a role in preventing injury. This study
showed that:
• Males activated their hamstrings at three times the level
of females during landing from a jump, an action that
protects the ACL from injury.
• Female hamstrings were significantly weaker than
males before Sportsmetrics™ training.
• After training, females showed increased hamstrings
strength and decreased dangerous landing forces at
the knee.
Can these injuries be prevented?
We developed a neuromuscular training program,
Sportsmetrics™, scientifically proven to not only increase
jump height, but also decrease harmful landing forces at
the knee and increase muscular power. Athletes improve
their vertical jump and landing techniques, making a
positive step toward decreasing the risk for a knee injury.
Sportsmetrics™ was clinically investigated and validated on
the field of play with 1200 athletes from 43 high school
teams. We found that those women who participated in
Sportsmetrics™ were less likely to suffer a knee injury.
Visit our website www.sportsmetrics.net to learn more about
our research and to download and read publications!
5
3
SPORTSMETRIC
4
How to implement Sportsmetrics™
The Sportsmetrics™ program is comprised of four components:
a dynamic warm-up, jump/plyometric exercises, strength
training, and structured static stretching to improve flexibility
and range of motion. It is a six-week program with three
distinct two-week phases with the jump/plyometric phase
being the only component to significantly change over the
course of training. The jumps progress from simple, two-foot
actions to more dynamic, single-leg movements as you
become stronger and adapt to the training.
The Sportsmetrics™ Technique Video:
The purpose of this video is to provide the correct form and
teaching techniques for Sportsmetrics™ to ensure maximum
benefit. It is designed for coaches, trainers, therapists, parents
and athletes. The key to success with Sportsmetrics™ is to
remember that every training session requires focused,
concentrated effort. We are striving for QUALITY not quantity.
Especially in the jump/plyometric component, attention must
be paid to proper technique and form. If you notice
compromised form, STOP the exercise; reset yourself or your
athlete in good alignment and begin again. Initially, you
may only be able to do 2 or 3 repetitions of a particular jump
in the allotted time. This is okay. To maximize your benefit
with Sportsmetrics™, you must dedicate yourself to correct
technique.
The Sportsmetrics™ Training Video:
This video is designed to be used for individual or group
training. Each phase of training is complete from the
dynamic warm-up, to the jumps, to the flexibility exercises.
When it is time to do your strength training, simply pause or
stop the tape. After your strength work, return to the video for
your stretching exercises.
Sportsmetrics™ Guidelines
If you will be teaching or instructing Sportsmetrics™, we
encourage you to master each exercise yourself prior to
instruction so you will be able to provide your athletes with
good visual cues. It is best to place yourself directly in front of
your athletes for the majority of the jumps so you can easily
recognize knee position and also so the athletes have to look
straight ahead.
From the beginning of training, set the tone by offering
continuous feedback on technique: praise the good, and
make positive corrective statements as much as possible.
For example, on wall jumps, you could say, “Great! Nice job
keeping the knees and ankles soft!” Or, “Keep that head up
and that posture tall!”
Use your ears as much as your eyes when assessing jumping
and landing. A loud landing is a symptom of an
uncontrolled landing.
If you are an athlete who will be doing the Sportsmetrics™
training, use this video as your guide, and we recommend
that you train in front of a mirror. Follow the training video for
your workouts, and as you progress from one phase of
training to the next, review the techniques to be mastered on
the technique video.
In order to report to the first practice in peak condition, it is
extremely important to begin Sportsmetrics™ a minimum of
six weeks prior to the start of the sport season. To perform
Sportsmetrics™ properly, allow 45-60 minutes for each session
three times a week on alternating days.
Safety
Sportsmetrics™ is for athletes of all ages. Athletes ranging
from grade school soccer players to NBA basketball players
have used Sportsmetrics™ to increase their jump height and
decrease their risk of injury. However, safety is of the utmost
importance and mats should be used for the high-stress
exercises.
Please note: As with any sports conditioning program, there
exists a risk for injury. Athletes should receive a physician’s
approval to participate. The guidelines outlined in this
program should be strictly followed. An athlete should not
participate if they experience any of the following: pain,
swelling, discomfort or feelings of giving way in the knee.
Cincinnati SportsMedicine Research and Education
Foundation will not be held liable for any injuries incurred
while using this program.
5
PORTSMETRICS
TM
Component #1:
Dynamic Warm-up (Weeks 1- 6)
This type of warm-up includes functional based activities that use
sport specific motions to prepare the body for exercise. The
dynamic warm-up raises core body temperature, increases blood
flow to the muscles and improves flexibility, balance and
coordination. After completing this warm-up, the athlete will be
physically prepared to practice or compete. The following is a
description of each recommended dynamic exercise. Each
exercise should be performed across the width of a court / field
and repeated.
1. Toe Walk
Walk up on the toes with straight legs. The heel of the foot should
not touch the ground the entire time.
2. Heel Walk
Walk on the heels with straight legs. This time, the toes should not
touch the ground.
3. Straight Leg March
Walk with both legs straight. Alternate bringing up each leg as
high as possible without jeopardizing form (no bent knees) or
leaning backward. The entire body should remain tall and facing
forward. Swing the arms in opposition, or rest them on your hips.
4. Hand Walk
(also known as a Bear Walk)
Bend at the waist and place
the palm of the hands on the
ground. Keeping the legs and
back straight; walk using the
hands and feet. Try to keep
the legs shoulder width apart.
8
6
Keeping the entire body facing forward, step out with one leg as far as
possible. Bending the knees, lower the back leg towards the ground
stopping just before the knee touches. Make sure the front knee does
not extend past the toe. Then lift back up: step forward with the back
leg and bring both feet back to starting position. Repeat with the
opposite leg.
6. Backward Lunge
This is the same basic movement as the forward lunge except the
athlete travels backwards. Make sure that the initial backwards step is
wide and long. Keep the body upright and centered over the hips.
7. Leg Cradle
Walk forward, keeping the entire body
straight. Lift one leg in front of the body,
bending at the knee. Rotate the knee outward
and the foot inward. Grasp the foot with both
hands and hold this position for a 3 second
count. Place it back down, and repeat with
the other leg.
Component #1: Dynamic Warm-up
5. Forward Lunge
8. Dog & Bush Walk
Pretend there is an obstacle directly in front of
you. Remain facing forward keeping the
shoulders and hips square. Rotate one leg out
at the hip, bringing it up and over the
“obstacle” placing it back on the ground.
Repeat with the other leg.
7
PORTSMETRICS
TM
Component #2:
Plyometric jump training
Throughout this entire six-week program, an athlete will
develop muscle control and strength critical for reducing the
risk of knee injury and also for increasing jump height.
Increasing hamstring strength can be challenging and will
take a full six weeks to accomplish.
The Plyometrics training component has three two-week
phases. Each two-week phase has a different training focus
and the exercises change correspondingly.
Although these jumping exercises may seem straightforward, a
careful review of the accompanying videotapes will assist you
in properly monitoring each athlete. It is important that the
trainer / coach monitor each athlete to promote a strong
foundation and to ensure safety. Remember, you want
controlled, quality landings—you should not see wobbly knees
or hear hard landings.
Phase 1 (Weeks 1 and 2)
Technique Development
The athlete develops proper form and technique for each
jump. The five basic techniques stressed are:
• Correct posture and body alignment throughout the
jump;
• Jumping straight up with no excessive side-to-side or
forward-backward movement;
• Soft landings that include toe-to-midfoot rocking and
bent knees;
• Deep knee flexion;
• Instant recoil preparation for the next jump—no double
bouncing.
Jumps in Phase 1
Wall Jump
Barrier Jump (F/B)
Tuck Jump
180 Degree Jump
Squat Jump
Broad Jump
Barrier Jump (S/S)
Bounding in Place
8
Fundamentals
In this phase, the training focus is concentrated on the use of proper
technique to build a base of strength, power and agility. The emphasis
remains on performing each jump with excellent form, with the
carryover jumps being performed for longer duration and new, more
difficult jumps being introduced to build on skills mastered in the first
two weeks. The focus remains on well-performed, quality jumps. If an
athlete’s form or technique fails, the athlete should STOP the jump,
reset, refocus and resume, if time allows.
Jumps in Phase 2
Wall Jump
Barrier Hop (F/B)
Tuck Jump
Scissors Jump
Jump Jump Jump Vertical
Single Leg Hop
Squat Jump
Bounding for Distance
Barrier Hop (S/S)
Phase 3 (Weeks 5 and 6)
Performance
The final phase of Sportsmetrics™ is designed to enhance the basic
skill and muscle control learned in the first four weeks. Although you
will continue to do Wall and Squat Jumps, you will note that the
duration for these jumps DECREASES. This is to encourage you to
perform these jumps more quickly; the goal is to do the same number
of repetitions as in the prior time frame. The mattress jumps use a
mattress or folded mat. If you do not have mats, you may use a large
pillow or cushion, or folded comforter or sleeping bag, to about 2-3” in
height. Be cautious of slippery material, and make sure the surface
area is large enough to accommodate you. (An area 2 1/2’ x 2 1/2’ is
our recommendation.) For the Jump Up, Down, 180, Vertical Jump,
you could use a 6-8” box or step.
Component #2: Plyometric jump training
Phase 2 (Weeks 3 and 4)
This is the “performance” phase, but the emphasis must still be on
quality technique and form. Increasing the quantity or speed of jumps
should only occur if the technique and form do not suffer.
Jumps in Phase 3
Wall Jump
Mattress Jump (F/B)
Jump Up, Down, 180, Vertical
Hop Hop Hop Stick
Squat Jump
Jump into Bounding
Mattress Jump (S/S)
9
JUMP DESCRIPTIONS
10
PORTSMETRICS
TM
JUMP DESCRIPTIONS
Wall Jump (weeks 1-6)
Also known as ankle bounces,
this jump is performed with
knees slightly bent and arms
overhead. The knees should
be soft and the hips, knees and
ankles in neutral alignment. This
jump is at the beginning of
each phase to prepare the
athlete mentally and physically
for the plyometric phase of
training. It also gives the trainer
an opportunity to begin positive
feedback and instruction.
Tuck Jump (weeks 1-6)
The athlete should start in an
upright neutral stance and tuck
the knees simultaneously to the
chest and repeat.
Squat Jump (weeks 1-6)
Begin this jump in a squat
position with chest and head
up and back straight. The
hands should touch the mat on
the outside of the heels. Jump
up reaching as high as
possible. Return to the squat
position with hands reaching to
the outside again and repeat.
Barrier Jump Side/Side
(weeks 1 & 2)
Using a cone or barrier
approximately 6-8” in height,
jump from one side to the
other with feet together.
Barrier Jump Forward/
Backward (weeks 1& 2)
Facing the cone or barrier
jump forward and backward
with feet together.
180 Degree Jump
(weeks 1& 2)
Starting from an upright neutral
stance, jump straight up into
the air and make a 180-degree
turn before landing. Reverse
direction and repeat.
Broad Jump (weeks 1& 2)
Starting from an upright neutral
stance, the athlete jumps
forward as far as possible
taking off with both feet.
Landing on both feet, remain in
the deep crouch position for 5
seconds.
Bounding (weeks 1& 2)
This jump should begin with
athlete on one leg and the
opposite leg bent behind.
Staying in one place, alternate
leg positions by driving the
back leg forward and upward.
Jump, Jump, Jump,
Vertical Jump (weeks 3 & 4)
Perform three broad jumps;
with each take off and landing
in a deep crouch position.
Finish with a maximum vertical
jump and return to the deep
crouch position. Hold for 5
seconds.
Bounding for Distance
(weeks 3 & 4)
Start bounding in place and
progress forward increasing
distance with each step, keeping
knees high.
Barrier Hop Forward/Backward
(weeks 3 & 4)
Using the same cone or barrier
from phase 1, the athlete
progresses to a single leg hop
rather than a double leg jump.
The athlete hops forward and
backward over the barrier.
Jump Up, Jump Down, 180,
Vertical (weeks 5 & 6)
Double foot jump onto 6-8”box or
stacked mat. Land in a deep
crouched position and
immediately perform a double
foot jump down (a depth jump)
off the mat. Land in a deep
crouched position and
immediately perform a 180
degree jump. Upon landing, jump
right into a maximum vertical
jump landing back in the deep
crouched position and hold for 5
seconds.
Scissor Jump (weeks 3 & 4)
Start in a long lunge position with
the front knee bent directly over the
ankle. Alternate legs by pushing off
the front leg and landing with
opposite leg bent in front.
Single Leg Hop
(weeks 3 & 4)
Performed just like the broad
jump, except start and land on
same leg. The athlete should
land in a deep crouched position
and hold for 5 seconds.
Jump Descriptions
Barrier Hop Side/Side
(weeks 3 & 4)
Using the same cone or barrier
from phase 1, perform a single
leg hop rather than a double leg
jump side to side over the barrier.
Mattress Jump Side/Side
(weeks 5 & 6)
Place your 6-8” cone or barrier on
a cushioned surface
approximately 2-3” deep. Perform
double foot jump side to side.
Mattress Jump Forward/
Backward (weeks 5 & 6)
Place your 6-8” cone or barrier on
a cushioned surface approximately
2-3” deep. Perform double foot
jump forward and backward.
Hop, Hop, Hop, Stick
(weeks 5 & 6)
Perform 3 single leg hops for
distance, holding and sticking the
final landing for 5 seconds.
Jump into Bounding
(weeks 5 & 6)
Jump forward off both feet
landing on one leg with the other
bent behind and immediately
begin bounding.
13
11
PORTSMETRICS
TM
Component #3:
Strength Training
The third component of Sportsmetrics™ is strength training. It is
important that you do strength training in addition to your plyometric/
jump and flexibility training; however, if time is limited, you may opt to
do them on opposite days or at different times in the day. Because
there are many equipment options available, the video and manual
address the recommended repetitions and muscle groups to work.
You may use isokinetic equipment or free weights to accomplish your
strength training. Pre-adolescent athletes should not use heavy free
weights for this component. They should either use light weight on
weight machines or do body-weight only exercises.
Muscle Groups
Lower Body (12-15 repetitions)
Quadriceps
Hamstrings
Gluteals
Calf Muscles
Abdominals*
Upper body (10-12 repetitions)
Deltoids
Pectorals
Triceps
Lats/Low Back
*If you do not have an abdominal machine, perform crunches and leg lifts to fatigue.
When you are able to perform the recommended repetitions for each
muscle group, increase your resistance (by 10 lbs for lower body
exercises and by 5 lbs for upper body). If you are unable to perform 8
repetitions with the new weight, do as many as you can and then
decrease the weight to complete the repetitions to 8 or to fatigue.
Frequency of Exercise
One of the greatest myths is that “more is better”. Overtraining is as
detrimental as not training enough, and may increase your risk for
overuse injuries; therefore, it is not necessary to train more than three
days per week. For optimum performance, strength training should be
performed every other day.
12
One Repetition Maximum (1 RM)
This is the amount of weight you can lift one time for a particular
exercise. To determine your 1 RM for each exercise, start with a low
weight and attempt the exercise one time. Keep increasing the
weight until you are unable to complete one lift. The last attempt
completed is your 1 RM for that exercise. When you begin your
strength training, you will need to do this for every exercise. 70% of
your 1RM becomes your Target Weight—you will use this weight to
begin your training. At the end of your training, you could test your
progress by reassessing your 1 RM.
Training Technique
Rapid, jerky or bouncing actions which allow momentum to come into
play diminish the value of strength training.
• Exhale on exertion. Perform the lifting phase of the lift for 2 counts.
• Pause at the top of the lift.
• Inhale as you lower. Use 4 counts to return to starting position.
• Do NOT pause, begin again.
Component #3: Strength Training
Overload Principle
The overload principle is the foundation of weight training: it simply
means that in order for your muscles to increase in strength, power,
endurance and size, you must work them harder than they have worked
before--you must overload them. How do you know if you have
overloaded your muscle? In strength training, when you are no longer
able to lift a weight without losing your body alignment or without
assistance, you have worked that muscle to fatigue or “failure”. You
have overloaded that muscle sufficiently. The idea with repetition
recommendations is that you lift a heavy enough weight to accomplish
this fatigue or failure within the 10-15 repetitions (or fewer depending
upon your goal).
Continue lifts until you are unable to perform the exercise with good
body alignment and form.
Rest Time Between Lifts
Because you are not performing multiple sets, you may go directly from
one exercise to the next.
Perform a Full Range Exercise
Raise and lower the weight through each muscle’s full range of motion.
Let the weight stretch your muscles at the end of the lift.
Supervision
Never workout alone. Every repetition of each exercise should be
supervised to ensure proper execution. If training at home, find a buddy
to spot you. In groups, athletes should workout in pairs.
The spotter’s role is:
• Prevent injury.
• Record repetitions and weight/number of plates in the training log.
• Only record repetitions performed through complete range of
motion and with good form.
• Verbally encourage the lifter to exert all-out effort.
Following the description of the flexibility exercises, there is a training log
for you to record repetitions and increases in weight or number of plates.
Remember, this is an excellent way to measure your progress!
13
PORTSMETRICS
TM
Component #4:
Flexibility
The purpose of a stretching component is to achieve maximum
muscle length in order to balance muscle strength and flexibility.
This will facilitate your safe participation in Sportsmetrics™.
Stretching should move your body slowly through its maximal
range of motion until a mild tension, not pain, is felt.
Stretching should be done gradually and with no bouncing. In
addition to doing these stretches as part of your Sportsmetrics™
training, they should also be done after any game, practice or
scrimmage. If you feel pain at any point, stop immediately.
Hold each stretch for 20-30 seconds, release and if necessary
stretch the same muscle again. Switch sides and repeat the
sequence.
Hamstrings
While seated, extend left leg fully
and bend right leg placing the
inside of the foot along the left
calf. Keeping the back straight,
bring the chest toward the knee.
Reach with both hands toward the
toes. Place hands on the floor
along side of legs or hold toes.
14
While seated, bend the right knee
and place the right foot flat on the
floor. Place the left foot and ankle on
the right thigh just above the knee.
Place both hands on the floor behind
the hips and press the chest toward
the knee and foot. The upper torso,
neck, and shoulders should remain
neutral and open; do not round the
upper back. Note: this stretch may be
performed while lying on the back to
support the spine and neck.
Component #4: Flexibility
IT Band
Quadriceps
While standing, grab the foot or
ankle and lift it up behind the
body. Press the foot into the
hand while pressing the hips
slightly forward. The lower leg
and foot should be directly
behind the upper leg with no
twisting inward or outward. The
foot should not rest on the
buttocks.
Hip Flexor
Stand with feet in a lunge position with the
front knee slightly bent. Push up on the
rear toe. Press the hips forward while
tightening the buttocks until a stretch is felt
in the front of the hip. The upper torso
should remain upright and centered
directly over the hips.
15
Component #4: Flexibility
Calf
Stand in a long lunge position with the front
knee bent. Make sure the front knee does
not extend past the ankle. Place hands on
front of thigh and press forward keeping
the back leg straight. Press the rear heel
down. Note: the calf stretch may also be
performed by placing both hands against
a wall and leaning forward.
Soleus
Stand with one foot forward and one back (a short
lunge position). Bend both knees and “sit” your
hips down into the back heel. The majority of your
body weight should be on the back leg. Keep the
heel on the floor. Note: the soleus stretch may also
be performed by placing both hands against a
wall for balance.
Deltoid
While standing or sitting, bring the left arm across
the body, placing the elbow in close to the chest.
The palm of the hand should face the rear. Clasp
the arm at the elbow and gently press the arm
into and across the body. Both shoulders should
stay relaxed and low. The head, neck and spine
should all remain neutral.
16
While standing or sitting, extend the right arm above
the head. Bend the elbow behind the head bringing
the palm of the hand toward the center of the upper
back. Grasp the elbow with the left hand and gently
press the elbow down and back.
Component #4: Flexibility
Triceps (Latissimus Dorsi)
Pecs/Biceps
While standing, clasp the hands
behind the back. Keeping the
shoulders and neck relaxed, extend
the elbows, open the chest and lift
the hands up. Posture should
remain upright and neutral. Knees
should be soft.
Low Back
Kneel on the floor with the
heels close to the buttocks.
Bend forward with the arms
fully extended reaching out
onto the floor. Lower the
head between the arms with
the forehead close to or
resting on the floor. Gradually walk the hands out further from the
body without rising up from the heels.
17
PORTSMETRICS
TM
Training Log
Week #1
Athlete Name: _______________________________________
Check off when completed & add additional comments when needed.
Dynamic Warm-up
1
2
3
Heel/Toe Walk
Straight Leg March
Hand Walk
Forward Lunge
Backward Lunge
Leg Cradle Walk
Dog & Bush Walk
Plyometric Training
Jump
Wall Jumps
Tuck Jumps
Squat Jumps
Barrier Jumps (S/S)
Barrier Jumps (F/B)
180 Jumps
Broad Jumps (stick 5 sec.)
Bounding in place
Time
20 sec.
20 sec.
10 sec.
20 sec.
20 sec.
20 sec.
5 reps
20 sec.
1
2
3
Reps
Reps
Reps
C I N C I N N AT I S P O R T S M E D I C I N E
18
E
Session Dates: #1 _____ #2______ # 3 _____
Strength Training
1
2
3
The first session you should find 1RM and start with 70% for session #2.
Exercise
Quadriceps
Hamstrings
Glutes
Calves
Deltoids
Pecs
Triceps
Lats/Low Back
Abdominals
Reps
15
15
15
15
12
12
12
12
25+
Weight
Weight
Weight
*Repeat on both sides for reps listed.
Flexibility
1
2
3
Hamstrings
Quadriceps
IT Band
Hip Flexor
Calf
Soleus
Deltoid
Triceps
Pecs/Biceps
Low Back
*Hold each stretch for 20-30 sec., relax and repeat. Check when completed.
R E S E A R C H A N D E D U CAT I O N F O U N DAT I O N
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PORTSMETRICS
TM
Training Log
Week #2
Athlete Name: _______________________________________
Check off when completed & add additional comments when needed.
Dynamic Warm-up
4
5
6
Heel/Toe Walk
Straight Leg March
Hand Walk
Forward Lunge
Backward Lunge
Leg Cradle Walk
Dog & Bush Walk
Plyometric Training
Jump
Wall Jumps
Tuck Jumps
Squat Jumps
Barrier Jumps (S/S)
Barrier Jumps (F/B)
180 Jumps
Broad Jumps (stick 5 sec.)
Bounding in place
Time
25 sec.
25 sec.
15 sec.
25 sec.
25 sec.
25 sec.
10 reps
25 sec.
4
5
6
Reps
Reps
Reps
C I N C I N N AT I S P O R T S M E D I C I N E
20
E
Session Dates: #4 _____ #5______ #6 _____
Strength Training
Exercise
Quadriceps
Hamstrings
Glutes
Calves
Deltoids
Pecs
Triceps
Lats/Low Back
Abdominals
Reps
15
15
15
15
12
12
12
12
25+
4
5
6
Weight
Weight
Weight
*Repeat on both sides for reps listed.
Flexibility
4
5
6
Hamstrings
Quadriceps
IT Band
Hip Flexor
Calf
Soleus
Deltoid
Triceps
Pecs/Biceps
Low Back
*Hold each stretch for 20-30 sec., relax and repeat. Check when completed.
R E S E A R C H A N D E D U CAT I O N F O U N DAT I O N
21
PORTSMETRICS
TM
Training Log
Week #3
Athlete Name: _______________________________________
Check off when completed & add additional comments when needed.
Dynamic Warm-up
7
8
9
Heel/Toe Walk
Straight Leg March
Hand Walk
Forward Lunge
Backward Lunge
Leg Cradle Walk
Dog & Bush Walk
Plyometric Training
Jump
Wall Jumps
Tuck Jumps
Jump. Jump, Jump Vertical
Squat Jumps
Barrier Hops* (S/S)
Barrier Hops* (F/B)
Scissor Jumps
Single Leg Hops* (stick)
Bounding for distance
Time
25 sec.
25 sec.
5 total
15 sec.
25 sec.
25 sec.
25 sec.
5 reps
1 run
7
8
9
Reps
Reps
Reps
*Repeat on both sides for duration or reps listed.
C I N C I N N AT I S P O R T S M E D I C I N E
22
E
Session Dates: #7 _____ #8______ #9 _____
Strength Training
Exercise
Quadriceps
Hamstrings
Glutes
Calves
Deltoids
Pecs
Triceps
Lats/Low Back
Abdominals
Reps
15
15
15
15
12
12
12
12
25+
7
8
9
Weight
Weight
Weight
*Repeat on both sides for reps listed.
Flexibility
7
8
9
Hamstrings
Quadriceps
IT Band
Hip Flexor
Calf
Soleus
Deltoid
Triceps
Pecs/Biceps
Low Back
*Hold each stretch for 20-30 sec., relax and repeat. Check when completed.
R E S E A R C H A N D E D U CAT I O N F O U N DAT I O N
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PORTSMETRICS
TM
Training Log
Week #4
Athlete Name: _______________________________________
Check off when completed & add additional comments when needed.
Dynamic Warm-up
10
11
12
Heel/Toe Walk
Straight Leg March
Hand Walk
Forward Lunge
Backward Lunge
Leg Cradle Walk
Dog & Bush Walk
Plyometric Training
Jump
Wall Jumps
Tuck Jumps
Jump. Jump, Jump Vertical
Squat Jumps
Barrier Hops* (S/S)
Barrier Hops* (F/B)
Scissor Jumps
Single Leg Hops* (stick)
Bounding for distance
Time
30 sec.
30 sec.
8 total
20 sec.
30 sec.
30 sec.
30 sec.
5 reps
2 runs
10
11
12
Reps
Reps
Reps
*Repeat on both sides for duration or reps listed.
C I N C I N N AT I S P O R T S M E D I C I N E
24
E
Session Dates: #10 _____ #11______ #12 _____
Strength Training
Exercise
Quadriceps
Hamstrings
Glutes
Calves
Deltoids
Pecs
Triceps
Lats/Low Back
Abdominals
Reps
15
15
15
15
12
12
12
12
25+
10
11
12
Weight
Weight
Weight
*Repeat on both sides for reps listed.
Flexibility
10
11
12
Hamstrings
Quadriceps
IT Band
Hip Flexor
Calf
Soleus
Deltoid
Triceps
Pecs/Biceps
Low Back
*Hold each stretch for 20-30 sec., relax and repeat. Check when completed.
R E S E A R C H A N D E D U CAT I O N F O U N DAT I O N
25
PORTSMETRICS
TM
Training Log
Week #5
Athlete Name: _______________________________________
Check off when completed & add additional comments when needed.
Dynamic Warm-up
13
14
15
Heel/Toe Walk
Straight Leg March
Hand Walk
Forward Lunge
Backward Lunge
Leg Cradle Walk
Dog & Bush Walk
Plyometric Training
Jump
Wall Jumps
Up Down 180 Vertical
Squat Jumps
Mattress Jumps (S/S)
Mattress Jumps (F/B)
Hop, Hop, Hop Stick*
Jump into Bounding
Time
20 sec.
5 total
25 sec.
30 sec.
30 sec.
5 reps
3 runs
13
14
15
Reps
Reps
Reps
*Repeat on both sides for duration or reps listed.
C I N C I N N AT I S P O R T S M E D I C I N E
26
E
Session Dates: #13 _____ #14______ #15 _____
Strength Training
Exercise
Quadriceps
Hamstrings
Glutes
Calves
Deltoids
Pecs
Triceps
Lats/Low Back
Abdominals
Reps
15
15
15
15
12
12
12
12
25+
13
14
15
Weight
Weight
Weight
*Repeat on both sides for reps listed.
Flexibility
13
14
15
Hamstrings
Quadriceps
IT Band
Hip Flexor
Calf
Soleus
Deltoid
Triceps
Pecs/Biceps
Low Back
*Hold each stretch for 20-30 sec., relax and repeat. Check when completed.
R E S E A R C H A N D E D U CAT I O N F O U N DAT I O N
27
PORTSMETRICS
TM
Training Log
Week #6
Athlete Name: _______________________________________
Check off when completed & add additional comments when needed.
Dynamic Warm-up
16
17
18
Heel/Toe Walk
Straight Leg March
Hand Walk
Forward Lunge
Backward Lunge
Leg Cradle Walk
Dog & Bush Walk
Plyometric Training
Jump
Wall Jumps
Up Down 180 Vertical
Squat Jumps
Mattress Jumps (S/S)
Mattress Jumps (F/B)
Hop, Hop, Hop Stick*
Jump into Bounding
Time
20 sec.
10 total
25 sec.
30 sec.
30 sec.
5 reps
4 runs
16
17
18
Reps
Reps
Reps
*Repeat on both sides for duration or reps listed.
C I N C I N N AT I S P O R T S M E D I C I N E
28
Session Dates: #16 _____ #17______ #18 _____
Strength Training
Exercise
Quadriceps
Hamstrings
Glutes
Calves
Deltoids
Pecs
Triceps
Lats/Low Back
Abdominals
Reps
15
15
15
15
12
12
12
12
25+
16
17
18
Weight
Weight
Weight
*Repeat on both sides for reps listed.
Flexibility
16
17
18
Hamstrings
Quadriceps
IT Band
Hip Flexor
Calf
Soleus
Deltoid
Triceps
Pecs/Biceps
Low Back
*Hold each stretch for 20-30 sec., relax and repeat. Check when completed.
R E S E A R C H A N D E D U CAT I O N F O U N DAT I O N
29
PORTSMETRICS
Frequently asked questions about
PORTSMETRICS
TM
Are females at higher risk for serious knee injuries?
Yes! 100,000 anterior cruciate ligament (ACL) injuries occur
in the United States each year. The incidence of injury is
approximately five times higher in female athletes than in
male athletes. The majority of these injuries are non-contact
injuries occurring in sports such as soccer, basketball, and
volleyball that involve pivoting, cutting or jumping. The ACL
controls the pivoting and forward motion of the knee joint
with the hamstrings and quadriceps muscles. If the muscles
are not adequately prepared, jumping or twisting motions
may create shear forces, which tear the ACL. An ACL injury
will sideline an athlete for a minimum of six to nine months.
Why are female athletes more at risk?
The increase in injuries may be due to decreased
neuromuscular strength and coordination in the musculature
that stabilizes the knee joint. Our study showed that female
hamstrings are significantly weaker than male hamstrings. It
also showed that during landing from a jump, males use
their knee flexors (the hamstrings) at three times the level of
females to control the knee joint.
What can I do to reduce the risk of serious knee
injury?
Get involved in a training program that addresses your
needs. Today, 27 years after a federal mandate was
enacted to provide gender equity in sports, a new
generation of female athletes has emerged.
Sportsmetrics™ is the first program scientifically proven to
decrease knee injuries in female athletes. Neuromuscular
training not only increases muscular power and jump height,
but also decreases impact forces at the knee.
Sportsmetrics™ is the program that focuses on the female
athlete’s needs in training to prevent injury and enhance
performance.
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Sportsmetrics™ is a plyometric jump-training program,
specifically designed for the female athlete. It focuses on
developing overall leg strength as well as improving balance
in strength from the front to the back of the thigh. Through
specialized progression of jump/plyometric drills, female
athletes learn proper techniques for jumping and landing;
increase overall leg strength and also improve symmetry in
right-to-left leg power.
Why is Sportsmetrics™ training so unique?
Sportsmetrics™ is not just another plyometric training program.
The selection and progression of jumps and drills were
carefully researched to address specific problems noted in
female athletes. Training proceeds from technique
development to performance enhancement with each
session building on the previous bout of training. The strength
and flexibility components have also been carefully reviewed
for safety and effectiveness. Essential to the success of the
athlete is the trainer interaction and feedback throughout the
program. Student to trainer ratios are kept at 6 to 1 or better to
ensure that each athlete receives individualized
recommendations and attention.
What are people saying about Sportsmetrics™?
Cincinnati SportsMedicine Research and Education
Foundation received the Excellence in Research award from
the American Orthopaedic Society for Sports Medicine. The
Cincinnati Enquirer and Cincinnati Magazine joined in the
excitement with full-page articles reporting the Sportsmetrics™
results. Sportsmetrics™ has been featured in The New York
Times, ESPN, Wide World of Sports, Health, and on Good
Morning America and Channel Five News.
How can I get more information?
Check out our web page at www.sportsmetrics.net.
FREQUENT QUESTIONS
What is Sportsmetrics™?
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SPORTSMETRIC
Learn More Through Cincinnati
SportsMedicine
The Sportsmetrics™ Certification Course provides trainers
outside of Cincinnati with the fundamental teaching
requirements of Sportsmetrics™ and allows them to offer the
program in their communities. We offer certification courses
in Cincinnati at our Research and Education Foundation in a
two day format. The course covers didactic information and
practical implementation. An exam is administered to ensure
certified practitioners have mastered the fundamentals of
Sportsmetrics™.
Please visit our website at www.sportsmetrics.net for the
certification schedule.
Add Tremendous Value to Your Practice!
The Advances on the Knee and Shoulder course is for
orthopaedic surgeons, physical therapists and athletic
trainers who want to learn the latest
advances on the effective management
of knee and shoulder conditions from the
country’s foremost experts. Whether you
are beginning your professional career or
have many years of experience, this
course is unique in that clinicians of all
experience levels will gain tremendous
value for their practice. This annual fourday course, sponsored by Cincinnati
SportsMedicine Research and Education
Foundation, is held over Memorial Day
Weekend on Hilton Head Island, SC.
Lectures, break-outs and panel discussions were recorded at
the Advances on the Knee and Shoulder course and are
available for purchase as a home-study reference. This
highly acclaimed Videotape Library Series is a compilation
of exceptional presentations from the past 15 years. It
includes the slides, patient demonstrations and surgical
videos that were part of the original presentations.
For more information about the Hilton Head Course, or for
the latest on our extensive clinical research and education,
please visit our Foundation website at
www.cincinnatisportsmed.com.
32
TM
Frank R. Noyes, M.D. is a board certified orthopaedic surgeon
and an internationally known expert on the diagnosis and
treatment of knee problems. He is the former medical director for
the University of Cincinnati athletic teams and the former
chairman of the United States Soccer Federation's Sports
Medicine Advisory Committee. As well, he is a prolific researcher, publishing
over 180 studies and articles in the world's top orthopaedic journals. He is a
member of the American Orthopaedic Society for Sports Medicine and the
American Academy of Orthopaedic Surgeons. His accomplishments
earned him inclusion in The Best Doctors in America reference guide.
Academic appointments include being a Clinical Professor in the
Department of Biomedical Engineering at the University of Cincinnati. He is
Chairman & CEO of Cincinnati SportsMedicine and Orthopaedic Center
and the Cincinnati SportsMedicine Research and Education Foundation. Dr.
Noyes is regularly consulted by the national and local media for his
expertise on the understanding and prevention of serious knee injuries in
female athletes.
SPORTSMETRICS TEAM
THE SPORTSMETRICS
TEAM
33
Cincinnati SportsMedicine
and Orthopaedic Center
Cincinnati SportsMedicine Research
and Education Foundation
Frank R. Noyes, MD
President and Medical Director
Divisions
Clinical Studies
Biomechanical Engineering
Applied Research
Gait Analysis
Human Performance
Postgraduate Education
Continuing Education
Educational Resources
Development
Public Relations
Injury Prevention, Evaluation & World-Class Treatment:
Cincinnati SportsMedicine provides it all… 1, 2, 3
Step 1:
Step 2:
Step 3:
Injury Prevention
Injury Evaluation
World-Class Treatment
with Sportsmetrics™
training.
If an injury occurs, obtain
accurate evaluation,
diagnosis and plan of
care. Call 513-891-3200
for an appointment.
Receive treatment from
Cincinnati’s leading
sports medicine
specialists, from
rehabilitation to surgery,
and return to athletics
in top form.
www.sportsmetrics.net
www.cincinnatisportsmed.com
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