| Keith Scott is a Certified Athletic Trainer (ATC) | | | | at this point (ex: pain, tight areas, areas that need |
| through the National Athletic Trainer's Association and | | | | activating, releasing, etc.) |
| also a Certified Strength and Conditioning Specialist | | | | If time permits, I will do some releasing or the athlete |
| (CSCS) through the National Strength and | | | | will him or herself (foam rolling, etc.), followed by a |
| Conditioning Association | | | | really good active warm up. Mobility drills, and large |
| Keith received his Master's Degree in Exercise and | | | | muscle group warm up (lunges, jump rope, push ups, |
| Sports Science with a concentration in Sports | | | | etc..) Active stretches, proprioception work (balance, |
| Medicine from the University of Arizona. During his 13 | | | | coordination work) |
| years in Tucson, he had the pleasure and opportunity | | | | Teaching and learning come next - younger athletes |
| to work with hundreds of athletes each year in the | | | | need to be taught how to do the lifts, or mechanics |
| youth, high school and college levels. | | | | correctly, so I will spend some time there at the |
| Keith focused on injury prevention, post surgical | | | | beginning. It's essential with kids that you repeat |
| injury rehabilitation, and Strength and Conditioning. He | | | | things and get the movement patterns ingrained. |
| worked extensively with athletes of all levels and | | | | Depending on whether it's a speed day, the athlete |
| many different sports, with over 15 years working | | | | may do some speed, footwork, basic agility work |
| directly with athletes in the trenches. Keith currently | | | | first, and some reactive training. This will be followed |
| resides in Southern New Jersey. | | | | with resistance training (major lifts first - dl's, squats, |
| CB: Keith, how do you use your background of | | | | cleans, presses, etc..) And then any additional work at |
| athletic therapy when designing programs for people | | | | the end. I will include a lot of core training within the |
| and taking them through their workouts? How might | | | | session usually between sets for more advanced |
| they differ from someone like myself with only a | | | | athletes. |
| minor background in the area of Rehabilitation? | | | | Most sessions end with some static stretching (ex: |
| KS: | | | | hip flexors, calves, heel cord, hip rotators, shoulders), |
| I have a very strong background in assessment, so I | | | | and then recovery modalities if possible. Depending on |
| take a lot more time evaluating range of motion in all | | | | which season the athlete is in, some energy system |
| major joints (some minor joints too), muscle and | | | | work might follow. |
| tendon strength, joint integrity, and basic movement | | | | CB: At a young athlete level, how much variation is |
| patterns and mechanics. | | | | there in the programs between sports? |
| I will take a whole session just doing an evaluation | | | | KS: |
| sometimes. I also take a pretty thorough history on | | | | As far as resistance training not too much. Almost all |
| each person, finding out about previous injuries, | | | | of my athletes will do squats of some sort, dead |
| chronic problems, pain, etc... and not to forget...the | | | | lifts, presses and pulls. I work large muscle groups |
| person's experience level in training. | | | | with all of the younger athletes, and besides rep and |
| Once I have a good understanding of the person's | | | | set schemes, it is pretty much the same. |
| situation I design my programs much like I would a | | | | I find that most need work on the same areas and |
| rehab program for someone with an injury. After all, I | | | | those areas are usually the important one's for all |
| have yet to meet anyone that does not have | | | | sports. With that said, I will plug certain things into |
| problems, imbalances or pain somewhere, so it's really | | | | each program depending on the sport. |
| no different. | | | | For example, a wrestler and basketball player will be |
| I create a "problem list" first and form the program | | | | trained much different when it comes to intensity, |
| around that. For example, if someone comes in with | | | | rep/set, especially as the competitive season nears. |
| very tight hip flexors, tight dorsiflexors, and horrible | | | | Off-season schemes look much more similar. Energy |
| scapular control (like a lot of people that we probably | | | | system training will be very specific to the sport |
| see) those go on my problem list. I create a program | | | | however, as will reactive training and preventive |
| around those areas first and work on those things | | | | exercises. |
| right away. I won't introduce an exercise in those | | | | CB: What rehab, recovery, and prehab stuff would |
| areas until we correct them or at the very least, are | | | | apply to young athlete training programs that most |
| on the road to correcting them. | | | | other trainers are missing? |
| People that can't control their hips, or ankles for | | | | KS: |
| example, have no business squatting any kind of | | | | As I already made mention to, most young athletes |
| weight until those things are handled, yet we see | | | | just need to learn how to move correctly first. This |
| trainers, and coaches doing just that everyday. | | | | goes for all resistance training. Correct form will help |
| What I have seen with a lot of trainers and coaches | | | | to reduce both acute and chronic injuries. |
| is that this "problem list", if ever really generated in | | | | Second, understanding muscle activation should be a |
| the first place, gets lost in the program and things | | | | standard in all programs, and especially when working |
| never really get addressed that should. Ultimately, the | | | | with youth. Young athletes just don't move very well |
| athlete gets injured or never improves. Each program | | | | these days and in so many instances I find muscle |
| should be different because each athlete is different. | | | | groups that are just "shut off". Many trainers are so |
| Of course this takes more time and effort from the | | | | stuck on increasing flexibility whenever there is a |
| trainer/coach. | | | | problem, that they miss everything else. |
| All of my programs utilize a lot of hands on work - | | | | When something hurts, "stretch more", when you |
| myofascial work (releasing), teaching of self | | | | can't do something "stretch more". This is the answer |
| myofascial work, muscle activation, and hands on | | | | to everything. It drives me insane. |
| stretching (PNF patterns...contract/relax, etc...). I am a | | | | In many cases these athletes don't need more |
| big proponent of closed chain proprioception too, for | | | | stretching, they need activation. Both primary and |
| upper and lower extremities as well as joint | | | | antagonist muscle groups. Activation doesn't only |
| mobilization techniques and exercises. | | | | need to be manual, meaning from the trainer/coach, |
| I also use a lot more recovery methods with my | | | | but it can be taught to the athlete as well through |
| athletes especially after training sessions. Different | | | | simple exercises and drills. |
| types of cold and heat therapy as well as different | | | | It may sound like a strange form of "prehab", but its |
| types of treatment massages and stretching. | | | | so important in joint stability, and generating strength |
| CB: what are the typical muscle groups, lifts, and | | | | power, and efficiency. |
| physical abilities that you focus on when training | | | | Proprioception!!! I don't see many trainers/coaches |
| young athletes for sports? | | | | dealing with this at all. I like to describe proprioception |
| KS: | | | | as how the brain and muscles/joints/body talk to |
| Assuming that we are talking about high school age | | | | each other...it controls your balance, coordination, and |
| athletes first, I use the same type of muscle group | | | | how much of an athlete you really are. Control is a |
| training that I would an older athlete. This assumes | | | | must in all movements. Good trainers and coaches |
| that there are no major problems that need | | | | can work it in the program without anyone ever |
| attacking first. | | | | knowing, but in many cases, it needs to be |
| I work a lot of posterior chain with all of my athletes. | | | | addressed straight up. |
| Every one of my programs has glute work | | | | Finally, recovery is huge in my world. I don't see this |
| -extension, abduction, stability, as well as adductor | | | | even talked about much, but it is so important to |
| work (which I believe is missed in a lot of programs) | | | | overall progress and health. Just an ice bag over a |
| My programs will always have upper extremity pulling | | | | sore joint, or a heating modality in the right place can |
| exercises included for the posterior chain, and rotator | | | | make a huge difference in the athlete and how they |
| cuff work, especially the external rotators, but a | | | | respond to your program. |
| good share of subscapularis work as well...that muscle | | | | Pain will stop a training program in its tracks. Control |
| is overshadowed a lot by the other internal rotators | | | | pain, soreness, and stiffness and you will get ahead |
| and is extremely important. | | | | so much faster and safer. |
| I like to train the rotator cuff as a stabilizer more | | | | How come some coaches/trainers never share |
| than just as internal/external rotators. Its job is to | | | | recovery methods with their athletes or clients? It's a |
| stabilize first. Here is where I will throw in some | | | | must for me and makes a bigger difference than |
| closed chain proprioception, PNF patterns, etc.. | | | | people think. If you are not using recovery methods |
| Along with the pulling and rotator cuff work, I will | | | | with your athletes and clients, you are missing the |
| address scapula stability and function a lot. | | | | boat on good progress. Of course, rest and good |
| Sometimes this is just teaching the athlete correct | | | | nutrition are the key for proper recovery. It all needs |
| movement of that area. Young athletes are in a | | | | to be addressed. |
| perfect place to start to develop correct scapular | | | | CB: Any other general recommendations for young |
| movement patterns, and stability of that shoulder | | | | athletes? |
| complex. | | | | KS: |
| This is not to say that I don't put pushing exercises | | | | Start eating well when you are young; it makes it so |
| in programs, because I do, but I certainly don't think | | | | much easier to establish good life long habits when |
| benching needs to be the crux of every program. | | | | you do so at a young age. It will also pay off more |
| CB: What do young athletes really need? | | | | than you think doing the training and completive |
| KS: | | | | seasons. |
| Young athletes need movement training first...running | | | | Even if you don't have a trainer or a coach, make |
| mechanics, jumping mechanics, lifting mechanics, etc... | | | | sure you train and condition before your season |
| I focus a lot of moving correctly. Just by learning | | | | starts for at least a month, if you are not already |
| how to move correctly and with the correct muscles, | | | | playing another sport. The majority of the injuries I |
| will reduce injuries with out a doubt...not to mention | | | | have seen over my 15 plus years are because |
| make a better and stronger athlete. After that, they | | | | athletes are not in proper condition when the first |
| need to establish both stability work in all joints, and | | | | practice begins. |
| reactive work. | | | | Get off of the computer and get your rest. Tired |
| Common lifts - squats (front, back, split), lunges - | | | | athletes usually become injured athletes. Besides, |
| (sag. Plane first, and no multi-plane until they master | | | | muscles grow and the body heals when you are |
| that movement), dead lifts, cleans, push press, rows | | | | sleeping and resting. Most teens ignore going to bed |
| (seated, bar, db), medicine ball work. | | | | at an early enough time. |
| Of course this all will be altered slightly depending on | | | | Play as many sports as you can while you are in high |
| the sport, experience level, and problem list/ | | | | school. Specialization isn't needed at a young age and |
| CB: Okay, describe a typical session for a young | | | | may wind up hurting you. The majority of division I |
| athlete. | | | | athletes that I have worked with were 2 or 3 sport |
| KS: | | | | participants. |
| Typical session - address problems first if applicable | | | | |