By Robert L. Herron |

Without question the SARS-CoV-2 virus, COVID-19 illness, and public-health responses have made a tremendous impact on the world in which we live.  As the health experts continue to learn more about the virus and public-health measures evolve, in the coming weeks and months ahead – more people will return to work.  The process of returning to work will differ for everyone.  As such, in the world of sport, the challenges of returning to training and competition must be met with the reality that things have changed. 

To this end, the National Strength and Conditioning Association (NSCA), and their COVID-19 Return to Training Taskforce, recently published guidelines to assist those preparing for the new normal.  Within the report, the guidelines discuss a number of issues that require an altered plan of action for those wishing to return to training for sport and sport competitions.  The guidelines are summarized below.  It should be noted that everyone is encouraged to read the full guidelines and resources, follow best-practices, and obey the policies put forth by one’s organization, local-, state-, and federal governments.     

Minimizing Risk – Scheduling 

Currently, the public health recommendations still encourage social distancing.  In sport, this is obviously a challenge.  Those working in sport should attempt to minimize the COVID-19 related risks for everyone involved by making sure the training schedule allows for smaller group sizes, minimizes person-to-person exposures, allows appropriate time to clean facilities between sessions.  This is important in training applications but also in other day-to-day activities (i.e., film sessions, medical treatment, meetings, dining options, etc.).    

Sanitation Procedures – People, Facilities, & Equipment 

Safety should be the number one priority in all sport-related activities.  Weight-room training surfaces and group spaces (i.e., restrooms, meeting spaces, etc.) should be cleaned regularly and between repeated exposures.  Proper cleaning supplies should be readily available.  Furniture items and equipment that are unnecessary should be removed and placed in storage to reduce the number of items that need cleaning.  Fresh air circulation and allowing sunlight to enter the space are recommended. 

Training Safety Following Period of Inactivity 

For a number of reasons, athletes may have experienced limited exposure to training during this, unprecedented period.  As such, the NSCA’s Guidelines recommend two resources. 

1. CSCCa & NSCA Joint Consensus Guidelines for Transition Periods: Safe Return to Training Following Inactivity was published in 2019 and aims to provide guidelines for protecting athletes for situations similar to those most are experiencing due to the pandemic.  In short, coaches should refer guidelines and alter training sessions to account for risks related to exertional heat illness, exertional rhabdomyolysis, and cardiorespiratory failure in athletes.  The guidelines suggest alterations for the first 2-4 weeks.   

2. The NCAA Sport Science Institute’s Interassociation Recommendations for Preventing Catastrophic Injuries in Death in Collegiate Athletes was also published in 2019 and provides further support with respect to lowering risk for strength and conditioning coaches – more specifically – at the NCAA level.     

Along with individual-athlete and environmental considerations, the guidelines recommend no more than 3 training sessions per week, with 1-2 days of recovery between sessions, and favor the upper-limits of recovery time with respect to work-to-rest ratios.  Additionally, initial programming should avoid eccentric- and plyometric-heavy activities until athletes have had time to adjust to consistent training stimuli.  An initial focus of introductory programming is encouraged with an emphasis on redeveloping dynamic-movement patterns within the warm-up period.  As always, strength and conditioning professionals should follow best practices.   

Other Important Factors 

The athlete’s primary needs are still of upmost importance.  This includes reacclimating to their “normal” schedule, managing stress, getting an appropriate amount of sleep, meeting their nutritional needs, and taking care of themselves and other non-athletic responsibilities.   

In summary, these are difficult times.  When working with athletes, make safety a priority and follow the policies established by health experts and those within your government.  It is important to have a plan in place that protects the athletes and those working with and around them.  While transitioning back to a regular schedule, be mindful of COVID-19 testing and tracing resources that may be available to your organization or community.  I encourage all to please review the guidelines and related resources.  Within the guidelines one will also find a checklist, which could be especially helpful in developing a plan that fits one’s athletes and organization.  Below, are two infographics created by Adam Virgile than display content from these resources in a creative and concise format.   

Robert L. Herron is a faculty member at the United States Sports Academy.  Robert is a Certified Strength and Conditioning Specialist® with distinction from the National Strength and Conditioning Association (NSCA-CSCS*D®) and a Clinical Exercise Physiologist through the American College of Sports Medicine (ACSM-CEP®). [email protected] 

By Alyssa Parten |

Core stability is characterized by the ability to retain or reclaim control of the trunk (osteoarticular and muscular structures), when disturbed by internal and external forces. Without the supportive muscles of the trunk, it is estimated that it would take approximately 9kg/(20lbs) of external load for internal structures of the human body to buckle. This fact alone illustrates how important it is to achieve and maintain strength and stability of what links the upper and lower extremities together. In athletics, stability of the core promotes better bracing to protect the spine under heavy loads, and guarding internal structures and vital organs in contact sports. Additionally, core stability and stiffness is crucial in force transfer from the lower body (hips) through to the upper body (shoulders), especially in sports involving throwing, striking, kicking, pushing, pulling, swinging, and/or running. From an injury prevention perspective, development of the core enhances stability of the spine and pelvic region, which may contribute in lowering the risk of lumbar and lower extremity pain and injury.

There are many exercises that can increase core stability, such as planks, bird dogs, dead bug variations, etc. To get the most out of them, proper technique must be maintained throughout the duration of the exercise. This includes correct positioning from head to toe and moving or holding a position in a controlled manner. Rushing through a core stability exercise may drastically decrease the potential effectiveness. When performed correctly, core stability exercises improve coactivation patters of muscles that enhance the stability of spinal structures. Among my favorite exercises for core stability are the traditional dead bug and the dead bug with overhead letdown.  

The dead bug is an isometric anterior core exercise that targets primarily the rectus abdominus and external obliques. To perform the dead bug, begin by lying in a supine (chest up) position with arms up and directly over the shoulders, elbows fully extended, knees and hips flexed at a 90-degree angle, and ankles in dorsiflexion. In an alternating fashion, lower one heel to the ground (maintaining 90 degrees of flexion at the knee). After touching the heel to the floor, return to starting position and repeat on the opposite leg. A common reflex is as one leg lowers to the ground; the opposite knee moves upward. Instead, be sure the knees are stacked over the hips, and at no point during the exercise pass the hips toward the naval. Additionally, maintain a neutral lumbopelvic position by pressing the ribs into the floor, preventing extension of the lumbar spine. The dead bug overhead letdown implements the starting position of a traditional dead bug, as well. The difference is, instead of movement of the lower extremities, the arms slowly lower to the floor with a light kettlebell in hand, resisting flaring of the ribs to prevent extension of the low back. It is ok for the elbows to be slightly bent as the arms move over head. Below are photo demonstrations for each.

 Dead Bug

1. Begin with hips and knees flexed at 90 degrees, ankles in dorsiflexion, and elbows fully extended over chest. Make sure knees and ankles are about hip width apart, and arms about shoulder width apart.
2. Press the ribs into the floor to prevent until he low back from extending. This should be focused on throughout the exercise.
3. Slowly and controlled, lower one arm overhead together with the opposite leg until the heel grazes the floor.
4. Return those limbs to starting position and repeat on other side. Continue alternating sides for desired reps or until form begins to break down.

Dead Bug with Overhead Letdown

1. Begin with hips and knees flexed at 90 degrees, ankles in dorsiflexion, and elbows fully extended over chest, holding a light kettlebell. Make sure knees and ankles are about hip width apart/not touching.
2. Press the ribs into the floor to prevent the low back from extending, as the kettlebell is slowly lowered overhead. It is ok for the elbows to be slightly bent during this phase.
3. Once the handle of the kettlebell does or comes close to grazing the floor, in one swift swoop, bring it right in front of the chest and back to the starting position.
4. Repeat for desired reps or until form begins to break down

Alyssa Parten is a NSCA-CSCS and USAPL certified personal trainer and powerlifting coach from Birmingham, Alabama. She received her Bachelors in Exercise and Sport Science from The University of Alabama and is currently pursuing a double Masters at the University of Concordia Chicago in Human Movement Science and Strength & Conditioning. Currently, she works in a studio personal training gym as a personal trainer and strength coach and owns an online powerlifting coaching business, Ladybeef Inc. Additional certifications include: Precision Nutrition Level 1, TPI Level 1, and Human Movement Specialist.

Website: www.ladybeef.com

Instagram: @alyssaparten

Email: [email protected]