Senior Athletes

I often address the young athlete here. The high school or younger person. Quite often, I will preach to the parents of those younger athletes.

But what about the old folks—those people that are still athletes yet burn a lot of birthday candles? What about them?

Caroline Haynes comes to mind. I’ve written about her before. Still an internationally competitive tennis player when most of those her age have long ago given it up.  She turned 85 this week. She looks 60 and plays like she’s 40.

Dr. Charlie Raper—still running. I have no idea how many miles he has run in his adult years. He turns 86 in August and is still running 5 days a week.

I knew a group of folks that were playing basketball 2-3 days a week, most in their 50’s. I’ve seen several senior citizens on local tennis courts. And then there’s pickleball.

Go by the courts at John Sevier and you’re likely to find a crowd. And it’s all ages. Someone a bit less mobile and a bit slower can compete at pickleball and have fun.

So, what does it take to play a sport when you leave your 20’s?

Basically, it’s the same things that allow you to be competitive in the first place. Strength. Agility. Flexibility. Endurance.

Before you go out and join an adult volleyball league or tackle a marathon, let me make one thing perfectly clear—you need medical clearance first.

If you don’t have a Primary Care Physician (PCP), then get one. Do not rely on the internet for medical advice. Let me repeat that: Do no rely on the internet for medical advice.

It’s OK to ask your PCP questions. Medical care should make sense to the consumer (you). If your PCP can’t explain the logic behind what they recommend for you, then maybe you should look elsewhere. But then do what they say.

The next step is to train for your sport. Sound familiar? You’ve got to spend the time in strength training. You need to make endurance activities that are not your sport a part of your regular exercise regimen.

Starting in our 30’s, we lose muscle mass at a rate of about ½% a year unless you do something about it. You work at a physical job? Doesn’t matter. You still need sport specific exercises.

You need to work on flexibility. Every. Single. Day. I’m a huge advocate of yoga but in a class, with a real yoga instructor. A video just won’t do it. Yoga will not only provide you with flexibility but will also teach you correct movement patterns and develop balance and agility.

As we age, balance and agility diminish. You’ve got to spend time every day to minimize the impact that your age imposes on you. It doesn’t have to be complicated. Talk to your physical therapist about that.

Just like all athletes, you need to eat well. The nutritional component to sports performance is huge. Ginormous. Garbage in, garbage out.

Sleep is huge. (And yes, I’m doing much better—sleep has never been one of my vices but I’m doing well now.) It is definitely more important to listen to your body as you get older. If your body is telling you to back off, you should listen. But if it’s your head doing the talking, you might ignore that. That could just be laziness speaking.

Train for it and there should be no reason why you can’t continue to participate in your sport of choice for a very long time. Just ask Caroline and Dr. Raper.

 

Danny's Song

I talked about time last week.  Our most precious commodity. You think you have plenty of it until you don’t.

Time ran out for a great friend of mine this week. A two plus year battle with cancer ended on Monday. Danny Smith was his name. He was a physical therapist and athletic trainer in Elizabethton.

The second best compliment I have ever had was being described once as the “Danny Smith of Maryville.” (The first is being told that I was a Don Story-kind of person by Jim Campbell.)

On Tuesday, friends from all across the country will converge on Elizabethton to celebrate our friend. We will love on the family but mostly will sit around and tell Danny stories.

Don’t worry—this is not about to turn dark and maudlin. That wouldn’t honor Danny at all. His smile would light up a room.  His laugh was huge and his stories were memorable. We will all laugh until our sides hurt when rehashing those memories.

It’s all about life and the pursuit of happiness. The life of the athlete and the pursuit of good health. What I write about most every week.

There is absolutely no doubt in my mind that an athlete that loves their sport is going to be better at it. They will work harder, remain focused, and pour all they have into that sport.

In my long (really long) career, I’ve seen lots of little guys that loved football. Loved everything about it.

Five foot five and a buck and a quarter-there shouldn’t be a place for them on a sport that seems designed for big people—right? That didn’t matter. They loved the sport and so they stuck it out and got good at it. Some really good.

They told Mugsy Bogues he was too little for basketball at 5’6”. He didn’t listen. His NBA career is legendary.

Lesson #1: Follow your passions. Lesson #2: Don’t listen to the naysayers.

I’ve told you about my tennis playing grandson. Loves the game. Will always go out and hit. He loves it.

That is the life you have to live if you want to be good. When it stops being fun, when you lose the love, move on.

Just a couple of months ago, one of my best friends realized that he didn’t love the bicycle anymore. This is somebody that I’ve spent 10-15 hours a week biking with for 30 years. We’ve done the equivalent of crossing the country several times together.

But when he didn’t love it, he quit. Sold all his bikes. Isn’t even tempted anymore. Although I miss him, I respect his decision. Biking should be fun. When it’s not, do something else.

Didn’t make the team? Work harder. Something is standing in front of you and your dreams? Conquer that something. Somebody tell you you’re not good enough? Prove them wrong.

I’m not saying that any high school athlete can play for the Lady Vols or make it to the Olympics, but you can be the absolute best you that you can be. You can play. You can compete.

Love the process.  Love the practice. Love the preparation. Love doing the little things. One day you might even surprise yourself.

Where did the time go?

Time. Where does it go? When I was a teenager, it seemed like time stood still.

I can remember knowing how many days, hours, and minutes until I turned 16 and could get my driver’s license. Had a chart in my room. It seemed like it would never get here.

Back then, when I would go to bed at night, it seemed like it would take forever to get to sleep. At the factory where I worked in the summer during college, an 8 hour shift felt like 8 days.

When I got to UT-Memphis for physical therapy school, things started speeding up a bit. Classes, labs, work, being a newlywed, clinics, student government…there didn’t seem to be enough hours in the day.

Then…whoosh…it was over and I moved to Maryville with my pregnant wife, starting a new job in a new city. I’m certain that those 9 months of pregnancy slowed things down for my wife, but not for me. She was in labor for like a year (not really).

And then, blink, I’m old with grandchildren and a new knee and life is hurtling breakneck speed toward something else. Where did the time go?

Many times, I’ve heard coaches tell their freshmen athletes that before they looked around twice, they would be seniors and looking at their final year.

I’ve heard George Quarles many times tell senior football players to savor each moment, enjoy every game, that before they would know it, their season would be over.

When it’s hot and you’re tired and practice is hard, it’s quite difficult to understand that but it is true. I’ve heard senior class after senior class bemoan that their final season was almost over. “Where did it go?”

Maybe it played out with success and wins, but did you enjoy the process? Did you enjoy the pageantry and the competition? Did you enjoy your teammates? Did you even enjoy the practices, where your real effort lies, and the wins, where your effort was rewarded?

So here’s the thing—you don’t have time to waste. Take a day off from training? Is your competitor? You think you have plenty of time but you don’t. In football, you’ve got 10 games. Make the playoffs and a few more.

Other sports? Usually double that or more but still a finite number. You have only “X” number of games or events to play the game that you love, to be the player you dreamed you could be.

Your family is going on a vacation this summer? Great! You don’t have to stop training (and you shouldn’t). You can find a gym to work out in. You can run. You can do body weight exercises if stuck in a hotel room.

We took a volleyball into the Canadian wilderness one time and put a strap up for a net and played volleyball on the shores of a remote lake. We took a basketball to a Caribbean island and somehow found a game or two. You find a way.

You’re tired and want to take a day off from your workouts? If you’re getting enough sleep then it’s OK to back off on your workout, but don’t abandon it. Rest is essential but don’t make excuses.

Then maybe one day you’ll be standing on the podium or hoisting that trophy, and then it will all be worthwhile. All the blood, sweat, and tears. The hot August workouts and the stadium steps until you think your legs will never move again.

But if you’re not the champion, you will still be the best you that you can be. And you will have learned incredibly valuable lessons about what it takes to get there that you will hopefully go on and apply to life.

But whatever you do, don’t you quit!

Time to get out on the water!

It occurred to me that I’ve never talked about what a great place this is for watersports. For the most part, I’m not talking about motorized watersports but I do believe it’s a great place for that too.  We even used to own a couple of personal watercraft that were both a nuisance and a joy.

No, I’m talking about human powered vehicles. Canoes. Kayaks. Paddleboards. Even sailboats. We have everything. Or if we don’t, it’s not far away.

Have you ever rafted the Ocoee? We’ve been going down there for years. I think my son was 10 the first time he did it (there are rules against that now). He was a strong swimmer and a big boy and I had no doubt he could do it safely.

Last summer, I took my two oldest granddaughters on an Ocoee rafting trip. I wasn’t sure how they would do, but they loved it. I couldn’t get either of them to ride the bow of the boat through Hell Hole but they were immediately ready to go again.

The good folks at Adventures Unlimited and our barefoot guide took great care of us and now the rest of the grandchildren are chomping at the bit to get down there. The Ocoee is truly a world class whitewater stream but there is lesser but still worthy whitewater to be found closer by.

The upper reaches of the Little River, as you enter the park, have numerous short runs for the expert paddler. I guess I don’t count the tubers—you sit, you float, you get out.

On the Ocoee, you will see whitewater kayakers toying with rapids. It’s fun to watch them flip and cavort on waves that the rest of us hold our breath on as we safely glide by on rafts. You will also occasionally see a whitewater canoe.

Even closer to us, you can often find whitewater enthusiasts on the Tellico River. Shorter and choppier, folks tell me it can be a blast there.

A bit over an hour away is the Nantahala Outdoor Center, the center of whitewater in the southeast. They have it all. If you haven’t seen the now closed Olympic Whitewater Center on the upper Ocoee, you will find it interesting. It’s hard to imagine the throngs of crowds there in 1996 but it was quite a spectacle.

There are two main types of kayaks, whitewater and flatwater. Our nearby lakes are perfect for flatwater kayaking. A local group that calls themselves the Pungo Paddlers head to area lakes on a regular basis. I prefer my old Grumman canoe but my wife and I will join them from time to time. They don’t seem to mind.

Paddleboards look like surfboards but you stand up on them and paddle with a long handled paddle. A couple of my friends are into whitewater paddleboarding. It looks hard (and I suspect it is). They travel all over to find the best water, sharing many of those rapids with the kayaks. 

Again, our lakes around here are perfect for paddleboarding. My own paddleboarding is confined to the week our family spends at the beach each year. It is heavenly to get up well before everyone else, carry my paddleboard down to the ocean, and get in a couple of miles.

The ocean is quieter, the water is clearer, and the peace surmounts all the troubles in my world. I glide along almost silently which means that you get a great view of rays and turtles in the water below.

I’ve always thought I would enjoy sailing and when I see the occasional sailboat crossing the lake just about the Fort Loudoun Dam, I’m envious. My own sailing is confined to an infrequent bout with a Hobie Cat.

Whatever floats your boat, it’s about time to get out there. And if you don’t really care for all the motors on the lakes, keep looking—I bet you can find a bit of solitude just out your back door.

Parents as the Support System

I can be pretty critical of parents of athletes. I’ve seen the worst. I’ve seen kids quit sports they love because of their parents. These days, I’m witness to a whole new set of parents—tennis parents. That’s another story.

But I know that there are far more good parents than bad. I don’t talk about them enough. Parents that run a taxi service to get their kids to whatever practice or game they might have, then sit quietly, patiently.

Taking them places. Buying the equipment that they need. Cheering them on when they do well. Consoling them when they fail. Good parents are a support system to their kids.

You need to be there for everything--their concerts, their games, their recitals. What you don’t need to do is to coach them from the sidelines. Chances are, they’ve got a coach. 

That’s something that really bugs me. At times, it seems as though there are two kinds of parents: Those that coach from the sidelines and those that officiate from the sidelines.

I’ve talked about this before—officials make mistakes, all of them will admit that, but none go in with a bias against one team or another. They aren’t trying to help one team win or one team to lose. They may even be terrible at it, they may be inconsistent, but they aren’t favoring one team or another.

You’ve got to believe me on that one. I’ve seen more games and events in my career than just about anybody. The late great Galen Johnson and I used to compare notes about who might have seen more games.

Good parents are helping their kids with their homework, making sure they eat healthy food (plenty of vegetables and fruits), and get enough sleep. Support system.

Good parents pick their kids up when they fall and help them understand that winning a championship can never be the best thing they ever do. Support System.

That’s something that I’ve heard now departed coaches George Quarles and Gary Rankin say many, many times. With tons of championships between them, they’ve been there and done that. Got the t-shirt. But they never failed to tell their young charges to take those lessons, take what got them there, and turn them into a life.

It’s OK for your kids to celebrate winning a game. It feels great. It’s OK for you to celebrate with them.  But celebrate the effort too. Celebrate improvement. Even celebrate the participation.

I’ve got one grandchild who one day will figure out all this sports stuff. I think he’ll be good one day. But what’s most important right now is that he gets out there and moves. He participates. He pays attention. He’s part of a team. He celebrates the success of a teammate.

He probably won’t be a professional athlete (very, very few reach that point) but he will most definitely be a successful adult. A good man. That’s what he’s learning right now. That his team wins a game is important—it gives structure and meaning to the games. But right now, at this point in his life, all those other things are far more important.

Parents everywhere need to understand that. Somebody tells you that your 12 year old child is going to be a superstar one day? Hogwash! My volleyball playing daughter never touched a volleyball until she was 15 and she was good. Her sport sort of found her.

Remember too that we never stop being a support system to our children. My kids are 41 and 43 and I like to think that we’re still their support system. Not just a taxi service for my kids but there for whatever they might need.

Right now, my son Nick is running for Chancellor. The hard part is the job covers 5 counties, so his campaign goes from Grainger to Jefferson to Cocke and Sevier Counties. Plus Blount County. It’s daunting.

I’ve put a lot of things on hold to help him with his campaign. I’m not biking much, not hiking, not farming. I work and then help him. Because I’m his support system.

Because that’s what good parents do. And that’s what I aspire to be.

Small Holes Sink Big Ships

“Small holes sink big ships.” I couldn’t find who to attribute that quote to but a friend who works out in our gym was the one that told me about it. He said it might make a good topic for a column.

What are your “small holes?” What is it that’s keeping you from your best health, your best self?

Time? OK…there are 168 hours in a week. Let’s say you spend 45 of those either working or traveling to work. And another 56 hours a week sleeping. That leaves 67 hours.

Let’s generously say that you spend 3 hours a day eating or snacking, that’s 21. It takes me 15 minutes to shave and shower but let’s say you take an hour a day. That still leaves 39 hours a week.

You belong to a club? Maybe an hour a week. Attend church? Another 3 hours for most. What else? Mowing the yard? 2 hours. Cleaning the house? 3 hours, maybe. We’re down to 30 hours a week.

30 hours of time that you can call your own. Hobbies, gardening, visiting, running errands, parenting. For the purposes of this discussion, let’s just say that you spend 20 hours a week on all that. Now we’re down to 10 hours a week.

10 hours every week that you can spend taking care of yourself. Exercising. Getting outside. Going for a walk.

But don’t take my word for it: Do your own math. If your health is a priority, you’ll find the time.

Opportunity? Well, for the getting outside part, that’s really easy around here. Our Greenbelt system is amazing and somehow keeps growing. It is a wonderful oasis in the middle of where we live. Haven’t been to the new Craig Jarvis Park yet? Oh, my. It is amazing and thank you Dr. Jarvis.

Have you looked to the east lately? One of the things that I brag about to visitors is that a huge part of our county lies within the boundaries of the Great Smoky Mountains National Park.  It’s right there! Everything you could possibly want.

There’s a gym on every corner so that’s not an excuse either. But you don’t need a gym to work out. A couple of kettle bells, a space in your garage or basement, maybe a jumping rope, a box to use for step-ups.

Eating better? That one does take some effort but not much. It all depends on what you put in your grocery cart. Put in the effort at the grocery store, a little more food prep, a little less fast food.

If you’re playing a sport or on a team, what are the Small Holes there? If an offensive lineman on a football team takes the wrong steps, the play could be over. If the running back hits the wrong hole, even by a little bit, it just won’t work. You’ve got to do the little things right. Small holes.

Little things might be preparation. If you expect to hit the majority of your free throws, you’ve got to put in the effort. I’ve never met anyone that was “naturally” good at shooting free throws. Maybe more than anything on a basketball court, the charity stripe requires effort.

It might be adequate sleep. Or eating right. Whatever it is that keeps you from being your best. Those are small holes that will sink big ships.

And here’s the thing about those small holes. Once the ship starts leaking a little bit, it doesn’t stop. Those small holes keep getting bigger. The excuses multiply. Your health or your performance starts to sink.

What are your small holes?

Sport Specific Exercises

My wife can be my biggest supporter and my best critic. So, every Sunday morning when she sits down to read the newspaper, I anxiously await her opinion of this column.

It’s usually “good column, Joesie.” After I wrote that piece a couple of weeks ago about sport-specific exercises for performance and injury prevention, she immediately said “good column, but now you need to tell people what to do.”

OK. Good point. Go back to that column and you will see that I told throwing athletes that they need to focus more on the deceleration of their arm and to work on trunk rotation strength. I told basketball and soccer athletes to work on ankle stability.  I told baseball pitchers to focus on their hips.

But how? What does that mean?

Let’s look at the deceleration of the arm during the throwing motion. Remember that the throwing motion is utilized in a variety of sports. Hitting in volleyball. Serving in tennis.

If you watch someone warming up to throw, hit, or serve, they might fasten an elastic band behind them and pull forward on it. I’ve seen that happen a thousand times.

Either that or they just throw (or spike or serve). But if you want to prevent injuries, you’ve got to work on those muscles on the back of the shoulder that slow your arm down after release.

To do that, you should take that same elastic band and fasten in front of you and pull backwards against it. Work on the muscles that pull your shoulder blades toward each other.

As for making those ankles more stable—run in sand, hop from one foot to another, hop up and down on one leg. There are all kinds of reaction devices which use lights to send you in one direction or the other. Old-fashioned shuttle runs help with this.

Pull an old couch cushion or pillow out (with permission) and walk on it. Then hop on and off of it. Now do it with one foot.

Take a yoga class or look at a video to learn good ways to stretch out your hips. Take that elastic band and fasten it around your ankle while seated, anchoring it under your other foot. Pull you lower leg to the outside. Do it slow and steady and then quick and fast.

Probably my favorite piece of gym equipment is the leg press machine. You can work everything from your ankles to your knees to your hips to your core.  I’m not a big fan of a full squat with heavy weight but squat jumps can develop explosive power.

I’m not a big fan of the bench press either—I understand that it can be important for some sports but it often leads to shoulder problems if you don’t pay equal attention to developing the back side of the shoulder.

And let me throw in my bias against dropping weights. Put simply…don’t! It really seems like the “thing to do” right now. If you don’t know what I’m talking about, visit a gym that allows it. You’ll find people repeatedly picking up a weight and immediately dropping it. Time after time after time.

What these folks don’t realize is that they are missing out on what may be the most important part of the lift, the eccentric unloading that comes from setting the weights down. You will develop better body control and more functional strength if you lower the weight to the floor instead of dropping it.

And if you need more ideas or better advice, consult a personal trainer, strength coach, Athletic Trainer, or Physical Therapist.