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Groin strains are common injuries in the game of ice hockey. Previous reports in the NHL have shown than up to 10% of all injuries sustained have been due to strains of the groin or adductor muscle group. In today’s NHL, it is a little tougher to note since these injuries are now classified as “lower body” and not specific. The main groin muscles include the adductor longus, magnus and brevis and the gracilis. Their primary function is to bring the leg back towards the middle of the body or adduct the hip. Groin injuries can be debilitating as the muscle group is elongated on the skating stride and contracted on the recovery phase, so it is constantly being stressed. Strains of this nature can cause 

Keys to your post-workout nutrition:

- Shake with ~20g whey protein and 20-40g carbohydrate. 

- Enjoy shake within 30-60 minutes of activity. This will ensure that fast acting protein makes it to muscle tissue that needs while topping off all used glucose (carbohydrate) stores. 

- Enjoy balanced meal within 1-3 hours after activity. Tip - sprinkle of salt on your food. 

Nutrition Facts

ü  How many grams of protein do I need per day for muscle recovery/gain?

Thursday December 22 10am-12pm

Thursday December 29 10am-12pm

Compete’s certified Strength Coaches will be using proven techniques to improve acceleration, first step quickness, agility and top end speed. In today’s sports, speed matters. Improving mechanics and technique will allow athletes to move faster with less effort. Participants will be tested at the beginning and at the end of the clinic to show improvement.

Athletes 10-18 reserve your spot NOW!

ONLY $50 per clinic

OR $80 for both

Performance Tip #4: Single Leg Box Squats

The demands placed on athletes today in any given sport has increased immensely over the last ten years. It is not uncommon for California athletes to play on a club and high school team at the same time.  This means three to four practices a week and two to three games a weekend. Not to mention dryland training and private lessons which many older players are also involved with.  Tournament weekends can sometimes mean eight or more games in three to four days. Sound alarming? It should. 

The purpose of this exercise is to work on landing technique to prevent knee and ankle injuries. A majority of knee and ankle injuries occur when athletes are unable to land properly or stabilize when landing off a jump. Whether that is heading the ball or blocking a shot, athletes need to be able to land safely

After a long a weekend of games and you are tired, sore, and everything hurts the last thing you want to is be active. Just because you are tired and sore from training or competition does not mean you just sit and do nothing. That is probably the worst thing you could do; the better choice is to add an active rest and recovery day or two into your regular training program. Active rest and recovery includes exercises such as light bike riding or jogging, dynamic and static stretching, TRX exercises, mini-band exercises, PowerPlate exercises and

 At Compete Sports Performance and Rehab, single leg straight leg deadlifts are an essential exercise in a lower body strength program. A majority of sports are performed on one leg (running, cutting, skating, etc); therefore, athletes need to train and perform single leg exercises. Single leg straight leg deadlifts focus on strengthening the posterior chain which includes the glutes, hamstrings, and back extensors. Along with working on strength, it also requires balance......

Lower body strengthening is a huge part of any sports performance program, but how you strengthen is more important. Many athletes we see come in squating or deadlifting big numbers, but when we put them in positions that they will be in during their sport, they struggle. I'm not saying that squatting or deadlifting are bad for you or that they do not play a part in sports performance training, but that there are many different ways that can be effective. When you think about sports, how often is the athlete in a squat position with the weight equally balanced between the two feet? In most sports, it's pretty rare. Think about