COVID-19 Emergency Preparedness & Response Plan


Aug6th 2012

Thanks to everyone at Pewamo Westphalia who attended our Injury Prevention Clinic. We appreciate that you all took time from your schedules to learn how you can be safer athleltes and lower your risk for season ending injuries. We feel strongly that an educated athelete will be a safer athelete. We hope you all learned something at the clinic that you can pass on to your teammates and friends.

injury clinic 033The dynamic warm up, stretching exercises, balance exercises, and core strengthening exercises will all have videos put up this week showing proper form and technique. Please check out our YouTube site for these videos. We also discussed that PW has a great website with links to the Pirate YouTube page that showcases core exercises, dynamic warm up, foam rolling, and plyometrics.

Here is a sample from the Clinic if you didn’t get a chance to attend.

Why use a Dynamic Warm up?

Studies on injury prevention throughout the sports medicine community indicate that dynamic warm ups are an essential component of injury prevention and are more effective in preparing the body for athletic activity than static stretches.

Dynamic warm ups are recommended at the start of any practice or competition.

Static stretching alone prior to activity has been shown to actually inhibit muscle power for up to an hour after stretching by “turning off” the nervous system.

Static stretching is beneficial after athletic activity to restore length and range of motion to joints and muscles that may have become overused or tight during the

activity but are not recommended as a warm up exercise.

Areas we have found High School Athletes deficient in that lead to injury

Poor trunk strength and endurance- both abdominals and back muscles

Poor movement patterning: knees knocking when jumping, poor bending mechanics

Poor posture: slouched sitting posture with tight chest muscles and tight hip flexors

Poor dynamic balance

How good is your trunk strength?

Plank Hold

World record33 min33 min
Exceptional6:30 min6 min
Very Strong240-390 sec240-360 sec
Strong120-240 sec120-240 sec
Healthy60-120 sec60-120 sec
Acceptable30-60 sec30-60 sec
Weak11-29 sec11-29 sec
Very Weak1-10 sec1-10 sec

Stomach Chest Raise


That wraps up this review of the clinic. We had a great time and want to thank everyone in attendance. Awesome job for those atheletes that could hold the plank and trunk extension test for 3 minutes. That should be the goal for every athelete. Train hard and most of all train smart.

We routinely add new videos to our YouTube page and have Injury Prevention posts on our Facebook page so click this link and like us to learn more.