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GCJ
GCJ's Training Tip Library
by Laura Ramus, P.T., A.T.C.

Girls, listen up! It's your responsibility, together with your coach, parents, and doctor, to get the information you need to train properly in order to optimize your performance; AND, most importantly, prevent injuries.

Here are highlights from my professional training program - just click on the subject lines below. The Girls Can Jump™ training programs are tailored for female athletes at all age levels, - professional, collegiate, high-school, junior-high and AAU.

Have your coach, parents, and doctor get more involved in your training, to focus on correct procedures using the best training advice available. As part of this program, our Girls Can Jump™ training video can be an excellent resource, to help you be your best.

GirlsCanJump.com  is here to help you with vital training information and the latest scientific athletic data, specifically for female athletes.

Contact us with any questions.
Laura Ramus, P.T., A.T.C.

Training Tip Library - just click on the topics !
  • click here to see the training tip ! BALANCE - AN ATHLETE'S MOST IMPORTANT TOOL

  • click here to see the training tip ! LEARN TO CROUCH

  • click here to see the training tip ! CORRECT TRAINING

  • click here to see the training tip ! ARE YOU AT RISK FOR AN ACL RELATED KNEE INJURY?

  • click here to see the training tip ! JUMP TRAINING TECHNIQUES

  • click here to see the training tip ! STRENGTH TRAINING THE FEMALE ATHLETE

  • click here to see the training tip ! WHAT IS THE PLANTAR FASCIITIS?

  • click here to see the training tip ! TEN WAYS TO PROTECT YOUR KNEES

  • click here to see the training tip ! IF THE SHOE FITS, WEAR IT?

  • click here to see the training tip ! DYNAMIC WARM UP

  • click here to see the training tip ! HELPING KIDS DODGE SPORT INJURIES

  • click here to see the training tip ! ANKLE INJURIES? IMPROVE BALANCE & STRENGTH

  • click here to see the training tip ! EARLY SPECIALIZATION AFFECTS SKILLS

  • HOT WEATHER TRAINING PREPARING ATHLETES FOR COMPETITION IN HOT WEATHER

  • click here to see the training tip ! ARE YOU READY FOR WIMBLEDON?

  • click here to see the training tip ! GET TO WORK ON YOUR ABS !

  • click here to see the training tip ! HOW CAN I RUN FASTER ?

  • click here to see the training tip ! IMPROVE YOUR GOLF GAME - HOW TO WARM UP !


    click here to see the training tip !Basketball Team's First Aid Kit, The
    Has this every happened to you as a coach, player or parent? You're at a basketball game and a player gets injured, so you grab the first aid kit. When ...
    originally published in Women's Basketball Magazine, 6/1/04 by Ramus, Laura
    click here to see the training tip !AN ATHLETE'S NIGHTMARE-MUSCLE CRAMPS
    Through the history of sport, one ailment has plagued physically active people above all others: muscle cramps. As common as cramps are, no one knows exactly what causes them. In this column, I will
    originally published in Women's Basketball Magazine, 4/1/04 by Ramus, Laura
    click here to see the training tip !Getting Back in the Game
    So, you want to play basketball again. One catch - you haven't been on the court in six to nine months or even a year. It's not as simple as lacing up ...
    originally published in Women's Basketball Magazine, 2/1/04 by Ramus, Laura
    click here to see the training tip !Today's post player - strong and fast
    The number five player has always been known as the enforcer. She sets the tone on defense, offense and in rebounding. As the women's game has progressed, ...
    originally published in Women's Basketball Magazine, 12/1/03 by Ramus, Laura
    click here to see the training tip !Basketball fitness testing
    Testing and evaluation is an essential feedback mechanism for a basketball player. Initially the purpose of testing is to gather baseline data on general ...
    originally published in Women's Basketball Magazine, 10/1/03 by Ramus, Laura
    click here to see the training tip !Improve your 3-point shooting with weight training
    Who doesn't like to shoot? Everyone loves to watch a player shoot and score at will. But for many basketball players, becoming proficient at the 3-point ...
    originally published in Women's Basketball Magazine, 8/1/03 by Ramus, Laura
    click here to see the training tip !Endurance training for basketball
    TRAINING Endurance conditioning provides an opportunity to improve as an athlete and basketball player. When people think of endurance, they usually assodate it with such sports as running, swimming
    originally published in Women's Basketball Magazine, 5/1/03 by Ramus, Laura

    Summary of Correct Jumping Techniques

    •Land on the ball of your foot and sink into your heel.
    •Flex at the hips, knees and ankles.
    •Maintain a straight back-neutral spine position.
    •Maintain chest over knees and knees over second toe.


    Laura Ramus, P.T., A.T.C. is Head Athletic Trainer and Strength and Conditioning Coach for the WNBA's Detroit Shock. Since 1994, she has also served as the Manager of Sports Medicine at St. John Hospital and Medical Center in Detroit, Michigan. Her articles have been syndicated in newspapers throughout the USA, and can be found in each edition of Women's Basketball Magazine, and weekly in the Detroit News.
    Check out Laura's recent columns, published by the Detroit News, -click here!





  • GCJ     R.I.C.E.

    Treatment with "RICE":

    If your child or student becomes injured while playing a sport, remember R. I. C. E.:

    • Rest - reduce or eliminate using the injured body part for 48 hours. With leg injuries, stay off them completely.
    • Ice - Place ice on the injured area for 20 minutes sessions. Repeat 4 - 8 times per day. Use bagged ice, a cold pack, or a zip lock bag with crushed ice wrapped in a towel.
    • Compression - Compress an injured ankle, knee or wrist. Ask your doctor to recommend whether you should use elastic wraps, air casts or splints, special boots or bandages.
    • Elevation - Use a pillow to elevate the injured area above the heart level.

    GCJ    What Does Research Say?

    Caraffa, Cerulli and Projetti report that the three main noncontact injury mechanisms are planting and cutting, straight-knee stopping, and one-step landing with the knee hyperextended.

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