Physical Health | Alston for Athletes

top of page

Physical Health

Nutrition:

1. Ketogenic-

"The Ketogenic Diet: A Detailed Beginner's Guide to Keto" (https://www.healthline.com/nutrition/ketogenic-diet-101)
"16 Foods to Eat on a Ketogenc Diet" (https://www.healthline.com/nutrition/ketogenic-diet-foods)

2. Mediterranean-

"Mediterranean Diet 101: A Meal Plan and Beginner's Guide" (https://www.healthline.com/nutrition/mediterranean-diet-meal-plan)
"What Is the Mediterranean Diet? Your Ultimate Guide to the Heart-Healthy Eating Philosophy" (https://www.everydayhealth.com/mediterranean-diet/guide/)

3. Vegan-

"The Vegan Diet — A Complete Guide for Beginners" (https://www.healthline.com/nutrition/vegan-diet-guide)
"11 Foods Healthy Vegans Eat" (https://www.healthline.com/nutrition/foods-vegans-eat)

Physical Therapy:

1. ACL Preventative Program/ACL Rehab-

"Anterior Cruciate Ligament (ACL) Rehabilitation" (https://www.physio-pedia.com/Anterior_Cruciate_Ligament_(ACL)_Rehabilitation)
"Exercises after injury of the Anterior Cruciate Ligament (ACL) of the knee" (https://www.massgeneral.org/ortho-sports-medicine/conditions-treatments/pdfs/Acute%20ACL%20injury%20rehab.pdf)

2. Landing Mechanics for Jumping Athletes-

"Landing Mechanics: What, Why, and When" (http://myweb.facstaff.wwu.edu/chalmers/PDFs/Landing%20mechanics.pdf)
"MASTER YOUR JUMPING AND LANDING MECHANICS" (https://www.advancedhumanperformance.com/blog/jumping-landing-eccentric-isometrics)

3. Shoulder Strengthening Program for Overhead Athletes-

"Throwers Ten Exercise Program" (https://www.ortho.ufl.edu/sites/ortho.ufl.edu/files/handouts/Throwers-Ten.pdf)
"Fundamental Exercises for the Overhead Athlete" (https://www.dartmouth-hitchcock.org/documents/shoulderexercises_final.pdf)

4. Lower Back/ Neck Pain-

"How to strengthen the lower back" (https://www.medicalnewstoday.com/articles/323204.php)
"How to Stretch Your Neck" (https://www.webmd.com/fitness-exercise/fitness-neck-stretches)

Strength & Conditioning:

1. Upper Body-

"25 Strength-Training Exercises for the Best Upper-Body Workout of All Time" (https://www.mensjournal.com/health-fitness/25-strength-training-exercises-best-upper-body-workout-all-time/)
"ONE WORKOUT FOR HUGE UPPER BODY STRENGTH" (https://www.menshealth.com/uk/workouts/g757107/one-workout-for-huge-upper-body-strength/)

2. Lower Body-

"The 30 Best Leg Exercises of All Time" (https://www.mensjournal.com/health-fitness/30-best-legs-exercises-all-time/)
"THE COMPLETE LOWER BODY ROUTINE FOR MORE MUSCLE" (https://www.muscleandfitness.com/workouts/workout-routines/complete-lower-body-routine-more-muscle)

3. Core-

"20 Core Exercises Top Trainers Swear By" (https://www.self.com/gallery/core-exercises-top-trainers-swear-by)
"The Best Core Exercises for All Fitness Levels" (https://www.healthline.com/health/best-core-exercises)

4. Speed & Agility-

"8 BEST AGILITY TRAINING DRILLS AND EXERCISES" (https://www.vertimax.com/blog/8-best-agility-training-exercises-and-drills)
"5 Agility-training Workouts That Will Make You Better at Any Sport" (https://www.mensjournal.com/health-fitness/5-agility-speed-training-workouts-sport-athletes-drills-exercises/)

bottom of page