BodyArmor
Body Armor Exercise Handout
As a part of the Lebanon Valley College Department of Athletics' commitment to excellence, we are pleased to offer all student-athletes the opportunity to take advantage of an exciting new program called BodyArmor. In collaboration with the Department of Physical Therapy, this unique injury prevention and performance enhancement program is available to every student-athlete at LVC. The process is simple and effective. During your mandatory pre-participation exam with our Athletic Training staff, you will be evaluated to determine your risk for lower extremity injury. Based on the results you will be given your level of risk as well as intervention programs.
In order for you to excel at your sport you must be at practice and in the game. BodyArmor is designed to keep you in the game!
- Rick Beard
Director of Athletics
|
|
|
|
|
|
|
|
|
|
|
About Mike Lehr PT, DPT,OCS,CSCS
Mike received his B.S. in Health Science from Lock Haven University in 1995. He then completed his MPT from the University of the Sciences in Philadelphia in 1999, and earned his Doctor of Physical Therapy degree from Temple University in 2008. In 2006, the American Board of Physical Therapy Specialties recognized him as an Orthopedic Clinical Specialist. He was also appointed to the Specialty Academy of Content Experts in 2009. He has been a Certified Strength and Conditioning Specialist by the NSCA since 1999. His research interests and current projects include: clinical decision making, functional movement testing, core stability, and injury prediction in athletes. In addition to an extensive orthopedic and sports medicine background, Mike has had experience providing physical therapy on the PGA and LPGA Tours. He has presented his work nationally and has been published in the areas of orthopedics and strength and conditioning. Mike currently holds an appointment of Clinical Assistant Professor in Lebanon Valley College’s DPT program, and serves as a mentor and consultant to the orthopedic residency for CPRS, a private practice in Central Pennsylvania.
BodyArmor is a PRE-HAB Program with the intent of reducing the likelihood AND/OR severity of injury moving forward.
GOAL: To create a healthier and more successful athlete by improving movement and performance.
Physical Therapy/Rehab is ideal once an injury already happened and you have pain with movement
GOAL: Safely and efficiently return you to sport
Bottom Line: So if you are experiencing pain with movement, then you need to seek out a medical professional for an examination to determine if PT/rehab is the most appropriate next step. Eventually, you will need to progress to a conditioning program to help facilitate your return to sport. How and when this conditioning program is implemented is at your clinician's decision. Your return to sport most likely will involve some return to sport testing to help with the clinician's decision.
|
|
|
|
Mission Statement
Our mission is to offer a research-based program that can decrease injury risk and enhance athletic performance in the Lebanon Valley College student athlete through a collaborative process involving the physical therapy, sports medicine, and athletic departments.
BodyArmor Program Goals
1. Decrease Injury Risk
2. Enhance Athletic Performance
3. Train SMARTER… Have FUN!
The Three-Step Process
1. Screen and test the athlete
2. Identify and categorize using an easy Red/Yellow/Green Light system
3. Provide personalized options and training recommendations
Tip of the Month
• Always focus on QUALITY of movement (technique and form) during an exercise over quantity (how much weight)!
Bottom Line: If the last 1- 3 reps are too easy increase resistance and/or weight. But more importantly, if the last few reps you are sacrificing your form to complete the set- DECREASE Reps and weight.
Remember two key things:
1. Perfect practice makes perfect
2. Garbage in is garbage out when in comes to muscle memory!
• For every exercise you use a barbell, consider doing at LEAST one set with a dumbbell and alternate right versus left.
Bottom Line: You use more of your stabilizers in your arms, legs and core, and avoid muscle imbalances.
• NO PAIN... ALL GAIN. Be challenged, but pain is different than discomfort.
Bottom Line: When pain is experienced in an exercise, that is a warning sign that damage to your body is most likely occurring- and overloading your body in a BAD way, so STOP IT. When you are in discomfort, but challenged you are overloading your body in a GOOD way, so KEEP doing it.
Sports Psychology
Tip of the Month
Research in sports psychology has demonstrated that athletes who set specific goals achieve greater success than athletes who do not. So think about your goals... are they very broad (e.g., “Win a championship”)? If so, then set some additional goals that are more specific (e.g., “Lift weights four times per week in the off-season”). Now, write those goals on a piece of paper and keep that paper somewhere that you will see it often. Go Dutchmen!
-Dr. Steven Buzinski '05
Testimonials
"BodyArmor has been a great resource for the LVC men’s soccer team. We utilize many of the exercises and methods developed by the BodyArmor program (in and out of season) in order to help our players be at their best. It is definitely something that has helped our team in terms of avoiding lower extremity, non-contact injuries as well as increasing performance levels. We have a unique opportunity here at LVC to be able to have a program such as BodyArmor, and I highly recommend it as a resource for coaches and student-athletes."
-Charlie Grimes
Head coach, LVC men's soccer
|
|
