NSCAs

P
J

erformance
ournal

raining

Issue 11.3
June/July 12
www.nsca.com

Summer Games
Features
Methods for Training
Baseball Players
Matthew DiLallo, MA,
CSCS, USAW-1
Fencing: A Motion
Analysis of Attacks and
Common Exercises to
Improve Speed
Sean M. Wells, PhD,
DPT, PT, ATC/L, CSCS,
NSCA-CPT and
Russell Hogg, PhD

about this

PUBLICATION

The NSCAs Performance Training Journal (ISSN: 2157-7358)

is a publication of the National
Strength and Conditioning Association (NSCA). The PTJ publishes
basic educational information
for Associate and Professional
Members of the NSCA. These
groups include novice personal
trainers, novice strength coaches, and training enthusiasts. The
journals mission is to publish articles that provide basic, practical information that is researchbased.

NSCAs

P
J

erformance
ournal

raining

Editorial Office

Editorial Review Panel

1885 Bob Johnson Drive

Colorado Springs, Colorado 80906
Phone: +1 719-632-6722

Scott Cheatham, DPT, OCS, ATC,

CSCS, NSCA-CPT
Meredith Hale-Griffin, MS, CSCS

Editor
Copyright 2012 by the National
Strength and Conditioning Association. All Rights Reserved.
Disclaimer: The statements and
comments in the NSCAs Performance Training Journal are
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and contributors and not of
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support and disseminate research-based knowledge and its
practical application, to improve
athletic performance and fitness.

T. Jeff Chandler, EdD,

CSCS,*D, NSCA-CPT,*D, FNSCA
email: jchandler@jsu.edu

Ed McNeely, MS

Managing Editor

Chad D. Touchberry, PhD, CSCS

Britt Chandler, MS,

CSCS,*D, NSCA-CPT,*D
email: chandler.britt@att.net

Joel Bergeron, MS, CSCS,*D

Mike Rickett, MS, CSCS

Nicole Dabbs, MS

Publisher
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nscas performance training journal www.nsca.com volume 11 issue 3

CONTENTS

table of

Summer Games

Methods for Training Baseball Players

Matthew DiLallo, MA, CSCS, USAW-1
This featured article examines traditional methods for training baseball players and uses recent
research to improve upon the traditional methods. This article then offers safe alternative training methods to optimize strength and power gains and focus training on the proper energy
systems to help prevent overuse injuries.

12

Fencing: A Motion Analysis of Attacks and Common Exercises to

Improve Speed
Sean M. Wells, PhD, DPT, PT, ATC/L, CSCS, NSCA-CPT and Russell Hogg, PhD
A motion analysis of fencing movement patterns are detailed in this featured article. This
motion analysis proves that fencing athletes perform athletic actions from a stance that is
unique to the sport. Based on the unique physical requirements of the sport, common training
exercises appropriate for athletes engaged in the modern sporting form are also provided.

departments

Personal Training for Performance

Games and Drills for Improved
Performance

10

Training Table
Multivitamins for Athletes

Chat Williams, MS, CSCS,*D,

NSCA-CPT,*D, PT-AR

Debra Wein, MS, RD, LDN, CSSD,

NSCA-CPT,*D and
Courtney Hernandez, MS, RD, LDN

This column defines the various motor

Although there have been conflicting

skills required by games and drills. The

studies about the benefits of supplement

difference between open and closed

use by Americans, many health experts

agility games and drills is detailed as well

now recommend that most adults take a

as examples to incorporate into a training

daily multivitamin. This column will explore

program.

the benefits of taking a daily multivitamin,

and explain how athletes vitamin needs

Sport-Specific Conditioning
Small-Sided Games

differ from that of average adults.

Patrick McHenry, MA, CSCS,*D,

USAW-1
This column presents an innovative way
for coaches to apply small-sided games
to a teams training program to improve
performance. Sample games are provided
but the amount of variations is limitless,
and coaches are encouraged to explore all
small-sided games.

nscas performance training journal www.nsca.com volume 11 issue 3

personal training
for performance

about the
AUTHOR
Chat Williams is the
Supervisor for Norman
Regional Health Club.

Chat Williams, MS, CSCS,*D, NSCA-CPT,*D, PT-AR

Games and Drills for

Improved Performance

He currently sits on the

Board of Directors and

Games and drills can improve multiple motor skills de-

Closed vs. Open Agility Games

and Drills

is the past NSCA State

pending on the selection and types of games incorpo-

There are several types of agility games and drills that a fit-

Director Committee

rated. The following is a list of motor skills that may be

ness professional can incorporate into a training program

enhanced by games and drills:

using cones, hurdles, ladders, medicine balls, and reac-

National Strength and

Conditioning Association

Chair, Midwest Regional

Coordinator and State

Motor Skills Defined

tion balls. Closed agility drills will maintain a consistent

Director of Oklahoma
(2004 State Director of
the Year). He also served

Agility: The ability of an individual to change

and pre-determined pattern which may improve through

direction (quickly) or velocity of the body due to a

learned behavior and practice (2,3). Closed agility drills

Trainer SIG Executive

stimulus. Agility can be challenged by standard tests

may aid an individual in perfecting a technique within

Council. He is the author

including cones and ladders, or on the field or court

a specific distance, diameter, or parameter. Many times

of multiple training DVDs.

with games and drills.

these drills include sprinting in a linear pattern with later-

on the NSCA Personal

He runs his own company,

Oklahoma Strength and

al shuffling and backpedaling. Examples of closed agility

Balance: The ability to maintain the bodys position

drills include the pro-agility drill, T-drill, L-drill, and specific

which offers personal

over a fixed base of support (static) or while the

ladder drills. Open agility drills are performed in an ever-

training services, sports

body is in motion, or challenged by a changing base

changing environment, in a controlled chaos manner,

of support (dynamic). Three components that affect

with limited restrictions (2,3). Examples of open agility

educational conferences

balance are visual, the vestibular system (inner ear),

drills include dodge ball drills, medicine and reaction ball

and seminars for strength

and proprioception.

drills, and mirroring-type drills. Initially, closed agility drills

Conditioning Productions,

performance for youth,

metabolic testing, and

and conditioning
professionals.

can enhance performance by improving acceleration, de Coordination: The ability to move through a complex
set of movements while maintaining balance.

celeration, and body awareness. Once specific patterns

of the drills are mastered, open agility drills should be introduced to increase difficultly. Open agility drills require

Power: Measured by the rate at which work is performed, or the amount of work performed in a given

the individual to respond and react to unplanned external

stimuli or other movement patterns of an individual (3).

time. Vertical jumps and broad jumps are tests that

can assess power.

Drills and Games Examples

involving the senses, usually auditory or visual in

T-Drill (Closed Agility)

(Figures 1 5)

regard to sport. Playing defense in basketball or

The T-drill is a closed agility drill that focuses on linear

catching a line drive in baseball are examples chal-

speed, lateral shuffling, and backpedaling. Layout consists

lenging reaction time.

of four cones in the formation of a T with cone A as the

Reaction Time: The ability to react to a stimulus

starting point, cone B 10 yards apart directly ahead, and

Speed: The ability to cover a distance, or perform

cones C and D 5 yards apart on the left and right side of

a movement, in a short amount of time. A 40-yard

cone B. The individual starts at cone A. On the command

sprint is a common test to measure the speed of an

of the fitness professional, the individual sprints to cone B

individual (1).

and touches the cone with their right hand. The individual
will cut left and shuffle sideways to cone C, and touch the
cone, this time with their left hand. Then, they will decelerate and shuffle sideways to the right to cone D, touching the cone with their right hand. They decelerate again,

nscas performance training journal www.nsca.com volume 11 issue 3

personal training for performance

Games and Drills for Improved Performance

shuffle back to cone B touching the cone with their left hand,
make a cut, and backpedal to cone A. Time is complete when
they pass cone A.

Cat and Mouse (Open Agility) (Figures

6 8)
Cat and mouse is a mirroring-type drill that uses a velcro strap

Figure 1: T-Drill Set-Up

Figure 2: T-Drill Start and Sprint

Figure 3: T-Drill Shuffle Left

Figure 4: T-Drill Shuffle Right

Figure 5: T-Drill Backpedal and Finish

Figure 6: Cat and Mouse Set-Up and Start

Figure 7: Cat and Mouse Action

Figure 8: Cat and Mouse Action

Figure 9: Medicine Ball Tennis Rotational

Throw

Figure 10: Medicine Ball Tennis

Rotational Throw

Figure 11: Medicine Ball Tennis

Overhead Throw

Figure 12: Medicine Ball Tennis

Overhead Slam

fastened around the waist of each individual. The object of

the game is for the mouse to separate far enough away from
the cat so that the velcro strap in the middle of the two individuals releases. The game can be limited to lateral movements in a specific range and distance, or can be opened up
to all movement patterns. The cat must do their best to
mimic and react to the movements of the mouse maintaining
close proximity.

Medicine Ball Tennis (Open Agility)

(Figures 9 12)
Medicine ball tennis is an open agility game played on the
tennis court; the same rules as tennis apply except the game
requires a rubber medicine ball that will bounce. The objective of the game is to return the ball over the net with minimal
steps (fast-paced) before the ball bounces twice. Overhead
throws and rotational throws may be used to return the ball.
If the ball bounces twice before caught and returned over the
net, the individual serving is awarded a point. The first person
to score 10 points (win by 2) is the winner. This can be modified depending on the desired duration of the game. Playing
rally points would be another modification to help speed up
the game. The size and the weight of the ball should be determined by skill level, fitness level, and size of the individuals
playing. Adding a smaller racquetball or reaction ball to the
game may increase the difficulty of play for the individuals.

References
1. Baechle, TR, and Earle, RW. Essentials of strength training
and conditioning. Champaign, IL: Human Kinetics 471490,
2000.
2. Dawes, J. Creating open agility drills. Strength and
Conditioning Journal 30(5): 5455, 2008.
3. Holmberg, P. Agility training for experienced athletes: A
dynamical systems approach. Strength and Conditioning
Journal 31(5): 7378, 2009.

nscas performance training journal www.nsca.com volume 11 issue 3

sport-specific
conditioning

Patrick McHenry, MA, CSCS,*D, USAW-1

about the
AUTHOR

Small-Sided Games

Patrick McHenry is the

Head Strength and

Coaches looking for an innovative way to train sport-

duce more movement, implement a rule that once a play-

Conditioning Coach at

specific skills and movement patterns to improve player

er catches the ball they may not take a step; they have to

Castle View High School

performance can use small-sided games. The skills and

pass. Thus, each team will have to work together to get the

movement patterns developed in small-sided games have

ball to the other end of the court.

in Castle Rock, CO. He

designs the lifting and
speed/agility programs

been shown to be effective for providing skill transfer to

for all the weightlifting

a competitive environment, thus, making athletes better

To speed up the game, a 30-s shot clock can be used. Varia-

classes as well as works

(2). Research has shown that small-sided games are also an

tions for the game can include a three-step rule, or remov-

effective way to develop multidirectional movement pat-

al of the goaltender position. If you do not have access to

earned a Masters degree

terns used in games (3). Small-sided games can be used

goals, large 50-gal trashcans can be substituted.

is in Physical Education

with any sport and research has shown that it is beneficial

with an emphasis in

for soccer, volleyball, rugby, wrestling, basketball, hockey,

with the schools 20

varsity sports. McHenry

University of Northern

and tennis, to name a few. Small-sided games can be an

Colorado. He is a Certified

effective means for simulating the physiological demands

King of the court: Volleyball

variation

Strength and Conditioning

of the sport while reducing the risk of injuries (2).

Each player will find a partner. The coach will put one

Kinesiology from the

Specialist with Distinction

with the National Strength

team on one side of the net while the other team is on the

and Conditioning

When designing a small-sided game it does not have to

same side as the coach. The coach throws the ball to the

Association. He is also

take a lot of planning by the coach. It can be as simple as

team on his side of the net and they must hit it three times

a Certified Club Coach

dividing a team into smaller teams and letting them play

before it can be hit over the net to the other team. The

with modified rules in a smaller area. Establishing param-

ball must be hit three times before it can go over the net.

athletes from youth to

eters allows the coach to focus on specific skills needed to

Whichever team wins the point stays on the far side of the

the elite-level in a wide

be successful in the sport. The level of complexity depends

net. The losing team rotates out and a new team moves to

variety of sports. He has

on the objective of the training session. From a coaching

the coachs side of the net. If the team on the coachs side

and national strength

perspective, every workout needs to have a purpose so

of the net does not hit the ball three times before hitting it

coaches and physical

the athletes know what they are working on. If it is a res-

to their opponents side, they must rotate out and the new

education conferences.

toration day to have some fun, the coach should let the

team takes their place.

with USA Weightlifting.

McHenry has worked with

presented at international

He is published in books,
journals, internet manuals
and videos.

athletes know that. If there is a specific skill that is being

worked on, then the athletes need to know that as well.

Short court soccer

Small-sided games can also be used in place of condition-

Using half of a basketball court, goals are set on each side

ing. It is important to make sure the athletes understand

so that the game is played on the width of the court. The

the training objective when small-sided games replace

goals are approximately 3-ft wide. This will allow the play-

conditioning. Research has shown that high metabolic de-

ers to focus on their footwork because their opponents

mands of a small-sided game improved tactical strategies

are closer to them. A variation could include the use of

used during a regular game (1).

a futsal ball, which is a smaller soccer ball that does not

bounce as much as a regular soccer ball.

Types of Small-Sided Games

Team handball variation

These are three examples of small-sided games that can

be modified to meet your teams training needs. There are

An easy to use small-sided game is a modified version

many more ways to manipulate the structure of the game

of team handball. To set up the game, use the width of a

to meet the physiological training needs of the players.

basketball court, indoor soccer goals (which can be made

from PVC pipe) and a volleyball or small soccer ball. Have
four or five players on each side with a goaltender for each
team. To work on eye-hand coordination, passing, and in-

nscas performance training journal www.nsca.com volume 11 issue 3

sport-specific conditioning

Small-Sided Games

References
1. Abdelkrim, N, Castagna, C, Fazaa, S, and Elati, J. The effect of players
standard and tactical strategy on game demands in mens basketball.
Journal of Strength and Conditioning Research 24(10): 26522662, 2010.
2. Gabbett, T, Jenkins, D, and Abernethy, B. Influence of wrestling on the
physiological and skill demands of small-sided games. Journal of Strength
and Conditioning Research 26(1): 113120, 2012.
3. Jeffreys, I. The use of small-sided games in the metabolic training of high
school soccer players. Strength and Conditioning Journal 26(5): 7778,
2004.

nscas performance training journal www.nsca.com volume 11 issue 3

feature

summer games

Methods for Training

Baseball Players
Matthew DiLallo, MA, CSCS, USAW-1

about the
AUTHOR

hysical qualities required to be a baseball player

creased via high-intensity interval training rather than

are anaerobic power, anaerobic capacity, and to

through steady state, long aerobic training (2). A study

a lesser degree, aerobic capacity. Baseball train-

by Bulbulian et al. also showed that repeated sprints

graduated from the

ing should consist of methods to improve these quali-

with minimal rest intervals could increase VO2max

University of Colorado in

ties (9). According to the principle of specificity, muscles

(3). An increase in VO2max correlates to an increase in

2009 with a Bachelor of

must be used in similar patterns and ways that they are

aerobic capacity. Current baseball conditioning activi-

needed in order to make specific gains. It would make

ties should be directed away from traditional extended

played five years of

sense then that the methods used for conditioning

aerobic endurance exercise and switched to interval-

collegiate football, four

baseball players should be similar to the demands of the

type, repeated sprint conditioning. Tempo runs/tempo

as the starting punter

sport, and focus on developing the anaerobic energy

throws are a great example of this type of training.

Matthew DiLallo

Arts degree in Integrative

Physiology. DiLallo also

on the University of
Colorado football team.

systems. However, the lack of adherence to specific sci-

He graduated from the

entific information has led to a variety of conventional

Power is defined as P=(force x displacement)/time. In-

University of South

and innovative techniques being used for the improve-

creases in power can occur in two ways: increase the

Florida with a Master of

ment and maintenance of the physical conditioning of

ability to exert force (get stronger) or decrease the

Science in 2011. DiLallo

baseball players with many programs not including an

amount of time it takes to exert the force (rate of force

is a Certified Strength

anaerobic emphasis.

development) (4,6). However, there is limitation to this

Arts degree in Exercise

and Conditioning
Specialist, and Level

equation. The velocity of movement slows down as the

Traditional methods of training baseball players focus

weight increases. Therefore, it is important to work in

certified. He recently

on building a large aerobic base. Pitchers need an ad-

the correct range of percent RM (repetition maximum)

completed an internship

equate aerobic capacity to fully recover between their

that allows maximum power production to be utilized.

with the Pittsburgh

intensive bouts of anaerobic power (e.g., pitching) and

1 USA Weightlifting

Pirates in Bradenton, FL

position players need it between their anaerobic bouts

Due to the weight of a baseball ball (5 oz) and bat (32

at Athletic Edge Sports

of power (e.g., sprinting the field, running the bases, and

36 oz), the velocity of the movement is of greater im-

in Lakewood Ranch,

swinging the bat). These anaerobic bouts are divided by

portance than force due to their lighter weights (6). Ac-

FL training high school

extended times of inactivity (9). The aerobic base was

cording to research by McEvoy et al., the optimal range

traditionally developed using long-distance, continu-

for this movement velocity while power training is 30

ous running. However, research has shown that endur-

50% of ones 1RM for a given exercise. Moving weights

ance exercise lasting longer than 30 min has detrimen-

in this range has been shown to maximize power de-

tal effects on power output (7,8). According to a study

velopment for the given exercise (6). A safe alternative

published by Rhea and colleagues, endurance training

is adding resistance bands to the barbell in order to

and power training are not compatible and should not

prevent the slowing down and concurrent muscle de-

be trained at the same time for baseball players (7).

activation near the end of the movement. Adding resis-

and is currently working

athletes.

tance bands in this manner allows for greater use of the

Endurance training has also been shown to decrease

stretch shortening cycle.

muscle fiber size, muscle strength, and muscle power,

all of which are detrimental to a baseball athlete (4). So

The stretch shortening cycle is an important compo-

how do baseball athletes build an aerobic base while

nent in all running and throwing activities. As a muscle

still maintaining power and strength? A study by Bur-

is rapidly stretched, elastic energy is stored in the mus-

gomaster et al. showed that aerobic capacity can be in-

cle. This stored elastic energy can be used to produce

nscas performance training journal www.nsca.com volume 11 issue 3

Methods for Training Baseball Players

a more powerful concentric contraction, which

The physical capacities that should be trained

8. Tanisho, K, and Hirakawa, K. Training effects

results in a more powerful muscular contraction

for baseball are outlined in this article. Improv-

on endurance capacity in maximal intermittent

overall. Based on this finding, it can be conclud-

ing anaerobic power and anaerobic capacity will

exercise: Comparison between continuous

ed that the use of this method of training may

greatly improve sport performance. Baseball

and interval training. Journal of Strength and

contribute to increases in throwing and running

players and coaches should stray away from the

Conditioning Research 23(8): 24052410, 2009.

speed. The use of accommodated resistance

traditional methods and adapt the methods out-

shortens the time in which the bar decelerates

lined here to maximize their performance on the

9. Wallace, B, Winchester, J, and McGuigan,

as well as increases the amount of time spent

field. n

M. Effects of elastic bands on force and power

near peak velocity, therefore increasing the rate

of force development. It has been shown that

References

using resistance bands attached to a barbell sig-

1. Axe, M, Andrews, J, Zarins, B, and Wilk, K.

nificantly increases ones peak power and peak

Overview of the principles of conditioning and

force (4,6,9).

training: Injuries in baseball. New York, NY:

characteristics during the back squat exercise.

Journal of Strength and Conditioning Research
20(2): 268272, 2006.

Lippincott-Raven Publishers; 527531, 1998.

Pitchers and position players must train for both

strength and power, and throw the baseball

2. Burgomaster, K, Hughes, S, Heigenhauser,

maximally with good mechanics. Research sug-

G, Bradwell, S, and Gibala, M. Six sessions of

gests that most professional pitchers have some

sprint interval training increases muscle oxidative

degree of shoulder instability (5). Therefore, add-

potential and cycle endurance capacity in

ing heavy chest and overhead lifts could increase

humans. Journal of Applied Physiology 98(6):

shoulder instability and increase the risk of pos-

19851990, 2005.

terior impingement syndrome. Furthermore,

the addition of extra pressing exercises could

3. Bulbulian, R, Chandler, J, and Amos, M. The

cause further asymmetries and imbalances due

effect of endurance and sprint supplemental

to the high volume of throwing performed (9).

training on aerobic and anaerobic measures of

To help avoid shoulder instability while training,

fitness. Journal of Strength and Conditioning

shoulder exercises should be performed after

Research 10(1): 5155, 1996.

exhausting the major muscle groups, or after a

throwing practice. This allows for concentration

4. Coleman, E. Training the power pitcher.

on the small muscles of the rotator cuff when

Journal of Strength and Conditioning Research

lifting and helps avoid rotator cuff fatigue prior

31(2): 4858, 2009.

to throwing or lifting (1). Due to the high volume of practices/games, that nearly all players

5. Flesig, G, Dilman, C, and Escamilla, R.

deal with, and the countless repetitions that are

Kinetics of baseball pitching with implications

needed to ingrain proper movement mechanics

about injury mechanisms. American Journal of

of technical skills like pitching and batting, over-

Sports Medicine 23(2): 233239, 1995.

use injuries are common among baseball players. Although much can be done to combat the

6. McEvoy, K, and Newton, R. Baseball throwing

onset of these types of injuries, such as prehabili-

speed and base running speed: The effects of

tation work for the rotator cuff and elbow as well

ballistic resistance training. Journal of Strength

as scapular mobilization drills, to keep baseball

and Conditioning Research 12(4): 216221, 1998.

players healthy and properly rested from game

to game, the introduction of soft tissue work

7. Rhea, M, Oliverson, J, Marshall, G, Peterson,

from a trained professional is very important.

M, Kenn, J, and Ayllon, F. Noncompatibility of

power and endurance training among college
baseball players. Journal of Strength and
Conditioning Research 22(1): 230234, 2008.

nscas performance training journal www.nsca.com volume 11 issue 3

training table

Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and

Courtney Hernandez, MS, RD, LDN

about the
AUTHOR

Multivitamins for Athletes

Debra Wein is a
recognized expert on

Recommendations to take a daily multivitamin depend

Liquids are easily absorbed and are ideal for those who

health and wellness and

on the health professionalsome say yes, some say no.

cannot swallow pills. Capsules tend to be easier to absorb

has designed award

Ideally, the best way to get your daily nutrients is from

and usually have fewer additives than tablets, but are gen-

the foods you eat. How do people eat a healthy diet that

erally more expensive than tablets. Chewables are ideal

corporations around the

includes plenty of fruits, vegetables, whole grains, good

for people who have a hard time swallowing large pills.

US. She is president

sources of protein and healthy fats, every day? When it

and founder of Wellness

comes to micronutrients, many Americans get less than

Before choosing a product, be sure to read the label care-

adequate amounts according to criteria set by the Insti-

fully to see what the product contains. Look for products

In addition, Wein is the

tute of Medicine (2). Even athletes, who tend to pay closer

that do not exceed 100% of the DRI (daily reference in-

president and founder of

attention to consuming a healthy diet, may have a hard

take) of the major vitamins established by the Institute of

Sensible Nutrition, Inc.

time getting all of the nutrients they need from food (5).

Medicine (2). Most multivitamins (but not all) also contain

com), a consulting firm

Although there have been some conflicting studies about

minerals. Be sure to look for labels that say the product

of RDs and personal

the benefits of supplement use by Americans, many

meets the standards of the United States Pharmacopeia

trainers, established

health experts now recommend that most adults take a

(USP). This organization sets manufacturing standards for

daily multivitamin (1,2,7).

medications and supplements sold in the United States

winning programs for

both individuals and

Workdays, Inc., (www.

wellnessworkdays.com).

(www.sensiblenutrition.

in 1994, that provides

nutrition and wellness

(7).

services to individuals.
Wein has nearly 20 years

Athletes, in particular, may have an even greater need for

of experience working in

taking a multivitamin than an average adult. Many micro-

Some companies market their multivitamins as food-

nutrients play key roles in energy metabolism and dur-

based claiming that that the vitamins/minerals are com-

ing strenuous physical activity (4). Prolonged strenuous

bined with powdered whole foods such as fruits and veg-

exercise performed on a regular basis may also result in

etables before they are encapsulated or tableted. There is

been a Senior Nutritionist

increased losses of micronutrients from the body (4). Ad-

no scientific research to support the claims but purported

with Wellness Workdays

ditionally, vitamins and minerals are required in numer-

advantages are better absorption and less gastrointesti-

for over five years. She

ous reactions involved with exercise and physical activity,

nal distress because the vitamins are taken with real foods.

including energy, carbohydrate, fat and protein metabo-

These products are usually more expensive and not neces-

lism, oxygen transfer and delivery, and tissue repair (6).

sarily worth the extra money. Take your multivitamin with

the health and wellness

industry.

Courtney Hernandez has

is a Registered Dietitian
(RD) with a Masters
degree in Nutrition

a meal and you will likely achieve the same benefit.

Communication from the

Tufts University Friedman
School of Nutrition. She

Athletes can increase their food intake to try to meet these

is a Certified Wellness

additional nutrient requirements, but many athletes may

Athletes tend to have greater need for a daily multivitamin

Program Coordinator

not be willing to do this (especially those who train at a

but you should check with your local healthcare provider

(CWPC) after successfully

certain weight or need to make weight requirements).

for personal recommendations.

completing the National

Wellness Institutes

According to a study published by Louis and colleagues

certification program with

there is evidence that taking a multivitamin can help with

WebMD. She routinely

recovery, especially after strenuous exercise (3).

teaches behavior change

classes in areas of
weight management

Based on the study by Louis and colleagues, athletes

and hypertension. She

should consider taking a multivitamin. Taking a multivita-

also provides individual

min supplement should never be a substitute for proper

nutrition counseling on

eating and you should think of it as nutritional insurance

weight management,
sport nutrition,

and a supplement to your diet. Which multivitamin

cholesterol, and performs

should you take, though? Choosing a multivitamin can be

body composition and

overwhelming since there are so many available choices.

metabolism measures,
personal health
assessments, seminars,

The first thing to consider is which delivery form do you

prefer (e.g., tablet/capsule, liquid, chewable, powder).

lectures, and cooking

demonstrations.

nscas performance training journal www.nsca.com volume 11 issue 3

10

training table

Multivitamins for Athletes

References
1. Fletcher, RH, and Fairfield, KM. Vitamins for

4. Maughan, RJ. Role of micronutrients in sport

chronic disease prevention in adults: Clinical

and physical activity. British Medical Bulletin

applications. Journal of the American Medical

55(3): 683690, 1999.

Association 287(23): 31273129, 2002.

5. Misner, B. Food alone may not provide
2. Institute of Medicine. Dietary reference

sufficient micronutrients for preventing

intakes: Recommended daily allowances and

deficiency. Journal of the International Society of

adequate intakes. Retrieved May 1, 2012,

Sports Nutrition 3: 5155, 2006.

from http://iom.edu/Activities/Nutrition/
SummaryDRIs/~/media/Files/Activity%20Files/

6. Volpe, SL. Micronutrient requirements for

Nutrition/DRIs/RDA%20and%20AIs_Vitamin%20

athletes. Clinics in Sports Medicine 26(1):

and%20Elements.pdf. 2012.

119130, 2007.

3. Louis, J, Hausswirth, C, Bieuzen, F,

7. Willett, WC, and Skerrett, PJ. Eat, drink, and

and Brisswalter, J. Vitamin and mineral

be healthy. Free Press: New York, NY; 2001.

supplementation effect on muscular activity and

cycling efficiency in master athletes. Applied
Physiology, Nutrition, and Metabolism 35(3):
251260, 2010.

nscas performance training journal www.nsca.com volume 11 issue 3

11

feature

about the
AUTHOR
Sean M. Wells is an
instructor in the Exercise
Science and Athletic
Training program at Florida
Gulf Coast University.
He obtained a Bachelor
of Science in Athletic
Training and a Doctorate in
Physical Therapy from the
University of North Florida.
Wells has experience as
a licensed orthopedic
physical therapist and a
licensed athletic trainer. His
current areas of interest
for research are total joint
replacements, aging, and
neurological conditions.
He has published several
studies on aging and
assisted with studies in
the areas of wound care
and evidence-based
practice. Wells owns and
operates Naples Personal
Training in Naples, FL, an
institute that embraces
merging evidence and
experience with fitness
and rehabilitation. He also
serves as a consultant
fitness expert for BistroMD,
a physician-designed meal
delivery program.
Russell Hogg is an
Assistant Professor
at Florida Gulf Coast
University. Hogg earned
his Bachelors from Baylor
University, and both his
Masters of Philosophy and
Doctorate in Biological
Anthropology from the
Graduate Center of the
City University of New York,
as part of the New York
Consortium in Evolutionary
Primatology (NYCEP).
Hogg currently teaches
human anatomy and
neuroanatomy to physical
therapy, athletic training,
and exercise science
students.

summer games

Fencing: A Motion Analysis

of Attacks and Common
Exercises to Improve Speed
Sean M. Wells, PhD, DPT, PT, ATC/L, CSCS, NSCA-CPT and Russell Hogg, PhD

encing is usually considered an open-skilled

Motion Analysis

combat sport, but it is unique among combat

It is commonly accepted that foil and epee fencing are

sports because it can be practiced at full speed

similar in regards to their movement patterns, with sa-

and contact with minimal risk of an acute injury. The es-

bre being markedly different. With this concept in mind,

sential objective of fencing is to touch ones opponent

motion analysis that utilizes high-speed cameras and

with your fencing weapon before the opponent can do

still photographs can be used to determine movement

the same, scoring points to win either a 5 or 15-point

patterns in the sport of fencing.

fencing match, or bout. Bouts can range from 5 to more

than 45 min in overall length. The sport of fencing has

The foundational position for fencers is the guard po-

grown tremendously in the United States over the last

sition. In this position, the right-handed fencer stands

20 years, in a trend that has seen U.S. fencers win their

with the right side toward an opponent, with the right

first Olympic gold medals in 100 years, in 2004. Despite

foot forward and toes pointing directly at the oppo-

this growth, there is very little research on optimal

nent. Weight is distributed equally between the right

physical training programs for fencing athletes, as well

and left leg with a slight tendency for the athlete to be

as very little research on patterns of injury and strate-

shifted onto the toes/forefoot of the left foot, which

gies for injury prevention. The aim of this article is to

is at a right angle in comparison to the right foot. The

describe the kinematics of major fencing actions and,

weight distribution varies depending on a fencers style,

based on the unique physical requirements of fencing,

position on the strip, and expected moves. The knees

discuss common exercises within a training program

are both flexed with the left leg more flexed. The trunk

appropriate for athletes engaged in the modern sport-

is rotated to the left, decreasing the visible target area

ing form.

available to the opponent. The left upper extremity is

either relaxed or held near the left side of the facemask.

Today, the sport has become a much more explosive en-

The weapon arm is held near the body with the elbow

deavor, emphasizing pure speed of action more than its

bent to approximately 90 and the wrist straight. Move-

ancestral forms. This places new demands on the mus-

ments forward and backward along the strip are called

culoskeletal system of athletes, which have major clini-

advancing and retreating, which are essentially small

cal ramifications in terms of prevention and treatment

forward/backward steps carefully within this guard pos-

of acute injuries and chronic, repetitive stress disorders.

ture. Clearly, fencing athletes perform athletic actions

Fencing also relies heavily upon equipment, including

from a stance unique from any other sport. From this

light, slender steel weapons of around 1 m in length

stance, fencing athletes perform various attacks.

(usually with an orthopedic hand grip), a protective

uniform of heavy fabric, a metal-mesh facemask, and

A fencing athlete initiates an attack with movement of

oftentimes plastic chest protectors. The physical char-

the weapon arm towards the opponent by extending

acteristics of the weapons have obvious implications for

the elbow and rotating the trunk to the left. This basic

musculoskeletal performance, and the heat-insulating

maneuver is termed a thrust. Typically, a thrust is com-

properties of the uniforms also have major physiologi-

bined with lower extremity movements; most fencing

cal ramifications.

coaches utilize the motto, the arm extends the weapon,

nscas performance training journal www.nsca.com volume 11 issue 3

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Fencing: A Motion Analysis of Attacks and Common Exercises to Improve Speed

the legs deliver the weapon to the opponent.

are performed from a standing position, with

References

Therefore, in order to contact the opponent, the

a dumbbell in each hand. The athlete steps

1. Gresham-Fiegel, C, House, P, and Zupan,

fencing athlete must either 1) be close enough

forward with one leg, bending the trailing leg

M. The effect of non-leading foot placement

to an opponent to reach with only a thrust, 2)

so that it approaches the ground. The leading

on power and velocity in the fencing lunge.

must advance with a thrust, or 3) lunge with a

leg remains bent in a right angle, ensuring the

Published ahead of print. Journal of Strength and

thrust. The thrust on its own is a relatively simple

knee does not move forward beyond the toes.

Conditioning Research, March 2012.

action, with the advancing thrust slightly more

Pushing through the heel the athlete returns to

complex as the fencing athlete must simultane-

a standing position. This is then repeated with

2. Niederbracht, Y, Shim, AL, Sloniger, MA,

ously adjust his/her distance from the opponent.

the opposite leg as the lead leg. To improve

Paternostro-Bayles, M, and Short, TH. Effects

The lunge is the most frequent attack and is chal-

strength, a recommended weight should be se-

of a shoulder injury prevention strength training

lenging in that it involves marked power and

lected in order for the athlete to complete three

program on eccentric external rotator muscle

flexibility in the lower extremities especially, and

sets of 6 12 repetitions for each leg.

strength and glenohumeral joint imbalance

coordination between upper and lower body (1).

in female overhead activity athletes. Journal

Another excellent exercise for fencing athletes

of Strength and Conditioning Research 22(1):

During high-speed motion analysis, the lunge

is the chest press. This exercise, commonly re-

140145, 2008.

can be seen in two phases, the acceleration and

ferred to as a bench press, promotes the utiliza-

deceleration/contact phases. In the acceleration

tion of the pectoralis, deltoid, and triceps muscle

phase, the lunge begins with an explosive thrust

groups to promote speed with thrusting. This ex-

towards the opponent. The fencing athlete takes

ercise is performed with the athlete on a bench

weight off the lead leg to begin extending the

with the weight set to allow the athlete to com-

knee and, consequently, dorsiflexing the ankle.

plete four sets of 3 6 repetitions at a high rate

Concomitantly, the rear leg couples an explosive

of speed.

knee extension and hip abduction to propel the

body forward towards the opponent. During this

The last exercise commonly used to train fencing

maneuver, the trunk remains upright to ensure

athletes is the lateral shoulder raise. This exercise

the weapon can be delivered to the correct loca-

promotes the endurance needed to maintain the

tion on the opponent. In the deceleration/con-

upper extremities in an upright, on-guard posi-

tact phase, the lead foot makes a heel-strike with

tion. Furthermore, this exercise promotes rotator

the tibialis anterior, quadriceps, hamstrings, and

cuff strength, which may help prevent shoulder

hip extensors. The lead ankle moves into full dor-

injuries (2). The fencing athlete performs the ex-

siflexion at the end of the contact phase, with

ercise in a standing position with a dumbbell in

the knee also moving into and beyond 90 of

each hand (the weight should be light to start).

flexion, depending on the reach needed to hit

One repetition consists of the athlete raising

the opponent. It is critical to prevent the knee

their arms from their side until their upper arms

from flexing beyond the planted toes. At the end

are parallel to the floor and then lowering the

of the deceleration phase, the lead hip is exter-

weight back to their side in a controlled motion.

nally rotated and horizontally abducted to allow

Ideally, the weight should allow the athlete to

the lead knee to remain pointing at the oppo-

perform two sets of 20 25 repetitions.

nent. During the deceleration phase, the trailing

foot remains on the ground with the inside of

The motion analysis above allows coaches to

the foot often sliding or rolling on the ground.

better conceptualize the biomechanical de-

Common Exercises

mands of the sport. The rationale for the common exercises used for this unique population is

Three common training exercises utilized for

also rooted in this analysis, with a heavy empha-

fencing athletes are lunges, chest presses, and

sis on speed. As the awareness of this Olympic

lateral raises. The lunge exercise is designed to

sport continues to grow, so will its body of re-

improve lower extremity strength and power,

search and training principles. n

which is vital for executing the thrust (1). Lunges

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