Minnetonka Girls Basketball

Great job to the Minnetonka Girls Basketball team on their win over Eden Prairie last Friday!

Minnesota Dance Team State

We were proud to support our patients and all of our teams and surrounding communities at State. Great job and kudos on all of your hard work and dedication to get to this level of performance!

OSRPT Mound Westonka Performer of the month

OSR Physical Therapy is proud to support our local communities.

Here is the January OSRPT Mound Westonka Performer of the month

Name: Tyler Jordahl, senior

Parents: Chantelle and Derek Jordahl

Activities: Orono/Mound Westonka Swim & Dive, Soccer, DECA

Achievements: Tyler has won all dual meet and invite competitions this season, not just in January. Tyler broke his six dive and 11 dive team records twice during January and won the diving event at the True Team Section and True Team State meets. 

Comment from Activities Office: "Tyler continues to personify consistency this season as he excels in all meets. We are proud of his current accomplishments and look forward to his run at Sections and State."

Reference list update for All State Dance Education Summit

In follow up to the All State Dance Education Summit held at the Perpich Center for Arts Education in Golden Valley, MN, here is the updated reference list for the presentation: Fitness & Nutrition Strategies to Optimize Performance. Thanks for joining me in a great learning and sharing experience!

¨Butulis, M. (2010). How to Organize a Practice Year. Created for Advantage Dance.

¨Clark MA, Lucett SC. (2010). NASM Essentials of Sports Performance Training. Wolters Kluwer.

¨Earle, RW, Baechle, TR. Ed (2004). NSCA’s Essentials of Personal Training. Human Kinetics: Champaign

¨Glace, B (2008). Nutrition, Hydration, Metabolism, and Thinness. Dance Medicine: Strategies for the Prevention and Care of Injuries to Dancers. American Physical Therapy Association.

¨International Association of Dance Medicine and Science. (2003-2005). Dance Fitness. www.iadms.org

¨International Association of Dance Medicine and Science. (2003-2005). Fueling the Dancer. www.iadms.org

¨Ivy J & Portman R (2004). Nutrient Timing. Basic Health Publications: Laguna Beach

¨Katch, VL, McArdle WM, Katch FI. (2011). Essentials of Exercise Physiology. 4th Ed. Wolters Kluwer.

¨Koepp, K, Janot, J (2005). Tapering: Science and Practice. IDEA Fitness Journal 2 (8).

¨National Sleep Foundation. How Much Sleep Do We Really Need? www.sleepfoundation.org

All-State Dance Education Summit

Thank you for learning and sharing with me at the Dance Education Summit at The Perpich Center for Arts Education in Golden Valley, MN this weekend.

In follow up to the presentation on Fitness and Nutrition Strategies to Optimize Performance, here are a few case studies. Please feel free to reply with thoughts, questions, and ideas on these cases. Also reply with any real life questions you may have on applying these concepts! If it is more of an individual question, please email Meredith at meredith.butulis@osrpt.com.



Case 1: 
You are teaching a school-based course for 9th-12th grade dancers. Most of them also compete with a studio. It is currently February. The studios in your area compete from mid-March through early May.

Questions: 

• What phase of periodization would be optimal for your lesson plans at this time?
• How does this influence your lesson plan?

Suggestions/Ideas for Answers:

• Most of your dancers would benefit form late pre-season training right now. This would mean there is a moderate-heavy focus on skills, rehearsals, choreography, and flexibility. 
• Resistance training would utilize strength variables at this point. That would be (2-6) x (1-6) with a heavy load and 2-5 min rests between sets
• Cardiovascular training would have an emphasis on both anaerobic and aerobic training. Consider using a 1:2 ratio. For example, do something full out for 1 minute and then lower the heart rate back below the anerobic threshold for 2 minutes to recover. 

Question: 

•  How would your plans change if you have the same group of dancers, but it is now April?

Suggestions:

• Moving to in-season guidelines would be suggested. This includes a decreased emphasis on resistance training and minimizing the long-duration low-intensity cardiovascular conditioning. 
• This is a great time to focus on technique and choreography. 
• If you are working on high intensity moves like leaps, tricks, and lifts, observe the guidelines of low sets x reps and offer 2-5 minute rest periods if you are going to dedicate a lot of time to this area in a practice/rehearsal. For example, perform the challenging move 3 times. Rest for 2 minutes. Repeat the process 3 times. After that, move onto working on something else.

Share your questions and ideas on this case or others! I look forward to reading your posts and seeing what thoughts we generate in return. Allow a few days to see your post show up on the blog, as all posts are monitored through email first.

OSR Physical Therapy at Minnetonka