Sports Performance

Strength and Conditioning

Success in competition requires power, stamina and skill, but also resilience, grit and determination.These are built through Strength and Conditioning.

Our strength and conditioning mission is to engage, educate and empower our student-athletes to develop skills that will translate to improved athletic performance and build a strong foundation for a lifetime of wellness.

The Blaine Steinberg OPC ‘11 Center is utilized throughout the entire year. In-season teams and out-of-season student-athletes train multiple times each week under the supervision of nationally-certified strength and conditioning coaches.

As part of Penn Charter's robust strength and conditioning program for Upper School students, Coach Estok and Coach Mal use use technology to enhance their practice and better support students. They orient younger students to the program, and are a top-choice destination for interns seeking experience to become a strength and conditioning coach.

Eighth Grade Orientation to the Blaine Center
Applications of Technology in the Program

Eighth Grade Orientation to the Blaine Center

Applications of Technology in the Program

Teambuildr Technology

TeamBuildr

Teambuildr is a team management software that allows strength and conditioning coaches to streamline training programs, student testing data, communication and reporting.

Athletes log workouts in Teambuildr and the results are entered into a database for reporting. Since athletes can complete workouts on their own, it allows for home-training monitoring during school breaks and during the pandemic.

Teambuilder has improved the coaches' data retention, reporting and organization, and cut down on their carbon footprint in regards to training data collection.

An iPad with attached to a weight machine shows an app for a strength workout.

a screenshot of an app for collecting data on strength workouts

Catapult Wearables

Catapult

Catapult is wearable technology that tracks multiple data points with the goal of improving performance, decreasing the risk of injury through load management, and to help monitor an athlete's recovery.

Catapult metrics paint a more complete picture of the physiological impact of different sporting activities. This enables the strength and conditioning coaches to quantify practice or game time intensities in a report to coaches in order to optimize performance and recovery.

Catapult wearables and the data from the device as athletes wear them, help guide the way we think about load management and training. How hard can an athlete push themselves without causing injury or extended recovery time? The technology minimizes overuse and tracks overall load in an athlete. Most importantly, this technology and its data can provide an early indicator to injury risk, allowing coaches to reduce the strain on an athlete before injury, causing its prevention.

screenshot of the data output from an athlete wearing a catapult wearable device during training

Polar Heart Rate Tracking Devices

Polar Heart Rate

Polar is a heart rate tracking device that is 99.5 percent accurate compared to ECG results. It is a wearable device that helps coaches track heart rate during training, practices and games. Coaches create heart rate zone profiles for each athlete during baseline testing.

The heart rate data is used to review load management and sport profiling to optimize practice and training in a way that protects athletes. The device is also used for return-to-play protocols for injured athletes, having the baseline data taken prior to injury as a guide.

screenshot of athlete heart rate data from the polar wearable

stock image of a polar heart rate monitor chest wearable

FreeLap Electronic Timing System

FreeLap Timing System

FreeLap is an electronic timing system that accurately measures speed and agility. The technology increases a coach's ability to reliably test and compare speed and agility baseline numbers. The system also is used in return-to-play protocols for injured athletes.

FreeLap technology aids students being recruited to play their sport in college because it gives accurate and reliable testing numbers they can then share with recruiters.

screenshot showing freelap technology output from an athlete's speed and agility test

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Technology, Science and Athletics: The Connection to Movement

Project by John Estok, Alec Tressler, Eve Schwartz and Tim Clarke.

Project Description

1) Engaging students in the classroom is an important part of keeping them connected to learning. Using technology and connecting topics that they enjoy away from the classroom and help spark interest into curriculum that they may not previously have connected with. With the use of technology, we can re-envision future science curriculum to expand upon traditional principles, while engaging the students with topics that make learning fun and practical.

2) Athletic monitoring has become more popular in recent years, tracking movement patterns, movement quality, and total workload of athletes while practicing or playing games. With our students engaging in a rigorous college preparatory academic schedule, along with a number of different avenues in the arts and athletics, the physiological and physical stress can affect the students in detrimental ways. Catapult is an athlete monitoring system that tracks a multitude of metrics that paint the picture of the workload on the student’s body. Tracking these metrics can help to build more time and energy efficient practice plans to utilize our student’s time more efficiently.

John Estok
Head Strength & Conditioning Coach

jestok@penncharter.com
215-844-3460 ext. 295

Mal Benard
Associate Head Strength & Conditioning Coach

mbenard@penncharter.com
215-844-3460 ext. 150

Strength and conditioning coach Michael Paesani stands in in a weight room with a PC fleece on.

Michael Paesani
Assistant Strength & Conditioning Coach

mpaesani@penncharter.com

Sports Medicine

Penn Charter strives to ensure each student-athlete's safety and well-being while participating in athletics.We employ the latest treatment and rehabilitation techniques and educate our student-athletes on overall body maintenance and care. We strive to return injured athletes to sports participation in the shortest but safest timeframe, placing their overall health and safety above all else.

We pride ourselves on a team approach to managing injuries and illnesses in our student body. Our team includes:

Two athletic trainers licensed by the Pennsylvania State Board of Medicine
Collaboration with school nurses to ensure students’ specific needs are met in the classroom
Weekly injury clinic with CHOP sports medicine physicians
Easy access to some of the leading primary care and orthopedic physicians in the area

Athletic trainers are present on campus for all home competitions and during school-sanctioned practices. Penn Charter maintains relationships with many orthopedic groups in the Philadelphia area. The athletic trainers are clinical preceptors with Temple University Athletic Training Education Program (ATEP).

Penn Charter was named First Team, Safe Sport School by the National Athletic Trainers Association (NATA) in 2015, the first school in the five county Philadelphia area to make First Team, and again in 2019. The commendation comes because PC "acted on all required and recommended elements of the Safe Sports School Checklist. First Team schools have gone above and beyond to help ensure the safety of their student athletes," says NATA.

Shipon Family Athletic Training SuitePenn Charter's athletic training room, located in the Graham Athletics & Wellness Center, is open daily during the school day for the evaluation, treatment and rehabilitation of our student-athletes.

Students should contact the athletic trainers directly to schedule an appointment. Hours immediately after school are reserved for taping, wrapping and prepping those athletes who need to get to games and practices.

Comprehensive Athlete Care

Physician Care

Penn Charter is affiliated with leaders in the sports medicine field.

Arthur Bartolozzi MD, a prominent orthopedic physician, partner in 3B Orthopedics, and former PC parent, is the supervising physician for the athletics department. In conjunction with 3B Orthopedics and the Children's Hospital of Philadelphia, Penn Charter is provided with a sports medicine fellow who sees student-athletes at Penn Charter.

Sports Medicine Clinic at Penn Charter

Each week a sports medicine fellow, who works directly with physicians at both 3B Orthopedics and CHOP, is present in the athletic training room on campus. This partnership allows student-athletes to be evaluated by a physician in a timely fashion. This quick access to care allows students to progress through the concussion protocol, receive treatment in an easily-accessible environment, and hasten access to further care and evaluation if warranted.

Injury and Return to Play Policies

What Happens When a Student Is Injured?

When a student-athlete is injured, they must report to the athletic trainer (AT) immediately to receive proper treatment and to prevent injuries from becoming more serious. The injured athlete should see the AT daily for their required treatment and will be cleared by the AT for practice and games when the injury has resolved. The athlete may not return to play until the AT has cleared them for participation. If the athlete has seen a physician for a particular injury, they must provide a written note from the doctor for return to play to the AT. The AT will communicate with parents about their child's injury, and parents are welcome to contact the AT at any time regarding progress.

ConcussionClick here to read about our concussion management program and protocols.

Sudden Cardiac Arrest Return to Play

The Sudden Cardiac Arrest Prevention Act is a law intended to keep student-athletes safe while practicing or playing. The requirements of the Act 59 are:

Any student-athlete who has signs or symptoms of SCA must be removed from play. The symptoms can happen before, during or after activity. Play includes all athletic activity.
Before returning to play, the athlete must be evaluated. Clearance to return to play must be in writing. The evaluation must be performed by a licensed physician, certified registered nurse practitioner or cardiologist (heart doctor). The licensed physician or certified registered nurse practitioner may consult any other licensed or certified medical professional.

Sudden Cardiac Arrest Preparedness

What is Sudden Cardiac Arrest?

Sudden cardiac arrest (SCA) is when the heart stops beating, suddenly and unexpectedly. When this happens blood stops flowing to the brain and other vital organs. SCA is NOT a heart attack. A heart attack may cause SCA, but they are not the same. A heart attack is caused by a blockage that stops the flow of blood to the heart. SCA is a malfunction in the heart’s electrical system, causing the heart to suddenly stop beating.

More Information

Return to Play Policy

If your child is injured and has been seen by an emergency room technician, doctor or sports injury specialist (or will be out of school or practice for any length of time due to an injury sustained in either a practice, game or an out-of-school athletic activity), a note from that physician is needed to clear the athlete for full participation. If full clearance cannot be granted, all limitations must be listed for proper rehabilitation to take place by the Penn Charter ATCs, if able. Students will not be allowed to participate in athletic activities without a doctor’s note. Under no circumstances will a parental note suffice for return to participation.

photo portrait of penn charter athletic trainer bashir lauderdale.

Photo portrait of penn charter athletic trainer MJ McGlinchey

Concussion Management

At Penn Charter we employ a multidisciplinary team approach to management of concussion in our students. Our management team aims to provide smooth transition from injury to returning to academics and athletics. The team includes:

athletic trainer
school nurse
division director
divisional learning specialist

What is a concussion?

A concussion is a brain injury caused by a blow or jolt to the head or body that causes the brain to shake. The shaking impairs the function of the brain, and not the structure of the brain. For this reason, a concussion cannot be detected with normal diagnostic testing (X-ray, MRI, CT Scan).

Accordion

Concussion Management at Penn Charter

Concussion Management

A Team Approach to Concussion Management

athletic trainer
school nurse
division director
divisional learning specialist

What is a concussion?

Concussion Protocol

What Happens if Your Child Sustains a Concussion

When your son or daughter sustains a concussion many questions will arise.

Should we take them to the ER?
Should they stay in their darkened bedroom?
Can they go to school the very next day?

At Penn Charter we pride ourselves on a comprehensive, evidence-based concussion management protocol. If your child is diagnosed with a concussion you should expect the following to occur:

Diagnosis

If suspected of a concussion your child will be removed from play and evaluated by the athletic trainer. If a concussion is diagnosed the student-athlete’s parent or guardian will be notified by a member of the school healthcare team. When a student-athlete is diagnosed with a concussion the athletic trainer will notify the school nurse, division heads, athletic directors, and advisors in order to ensure each staff member involved with student’s health and well-being is aware of the current situation.

Treatment

Initial treatment of concussion is rest, both physically and mentally. Physical rest is easy for most adolescents, however, mental, also known, as cognitive rest proves more difficult. Cognitive rest includes minimizing stimuli that requires brain energy to comprehend.

Examples of things to avoid during cognitive rest include:

Homework
Cell Phone Use (texting, reading, web browsing)
Computer Use
Video Games
Television

Return to Learn

When a student’s symptoms have subsided, or the student has remained on cognitive rest for a week, the student will begin gradually attending school as symptoms allow. The return to learn process is monitored closely by the school nurses, divisional learning specialists, and the student’s advisors. A detailed synopsis of the return to learn protocol can be found below.

Return to Play

After a student has been attending school and has a plan to make up missed academic work the return to play progression will commence. The return to play progression is a gradual increase in exercise intensity, which will assess the student’s level of healing. Exercising taxes the brain’s blood supply which causes it to work harder in order to function properly. The progression occurs over five days and during each step the student is assessed for and lingering signs or symptoms of concussion. Review an example of the five-day progression below.

Return to Learn Policy

Return to Learn

When a student’s symptoms have subsided, or the student has remained on cognitive rest for a week, the student will begin gradually attending school as symptoms allow. The return to learn process is monitored closely by the school nurses, divisional learning specialists, and the student’s advisors. Review a detailed synopsis of the return to learn protocol.

Concussion Information For Parents

A concussion is considered a mild traumatic brain injury (mTBI) caused by a blow or jolt to the head or body that causes the brain to shake inside the skull. This shaking of the brain can cause a metabolic event producing some serious symptoms.

The first 24 hours after a concussion are considered a critical healing phase for the brain, since concussions are a considered a metabolic “mismatch” in the brain neurons. The brain needs rest at this time, and the “cognitive rest” guidelines are the prescribed treatment.

PC Concussion Management Team (CMT)

The concussion management team is responsible for transitioning your child’s safe return to the school learning environment and athletic participation.

Nancy Hirschfeld, RN, MSN, CPNP-PC - Middle & Upper School Nurse (grades 6 to 12)
Katie Mulrain, RN - Lower School Nurse (grades PK-5)
Bashir Lauderdale or Mary Jane McGlinchey - Athletic Trainer (grades 6-12)
Brittany Kennedy - Lower School Learning Specialist (grades k-5)
Melissa Holloway - Middle School Learning Specialist (grades 6-8)
Ann McNamee - Upper School Learning Specialist (grades 9-12)

When can my child return to school?

Each child’s injury is unique and requires careful observation from both parents and your concussion management team. You can promote recovery and prevent ongoing symptoms by following a “return to learn” plan. Academics and school attendance are the first priority. A return to sports is initiated once the child is fully tolerating school and an academic make-up plan is in place.

Return-To-Learn Plan

Step 1: Home- Total Rest

After a confirmed concussion, your child should remain at home on the “cognitive rest” guidelines until the symptoms subside or do not increase with light cognitive exertion.

Cognitive rest = No homework, no reading, no screen time (including computer/video games), no texting, no noisy environments
Light cognitive activities can include watching TV, listening to audio books, drawing and cooking. If symptoms increase, cease the activity and rest.
Graded Symptom Checklist (GSC) - This useful parent tool allows the student to grade symptoms on a discomfort scale of 0-10. The GSC gives specific feedback to parents on your child’s progress.

Step 2: Home: Light Cognitive Activity

Once your child’s symptoms have significantly improved, your child may resume some light cognitive activities that do not cause symptoms to get worse.

Initially, your child may only tolerate 5-15 minutes of light cognitive work, such as reading. The time of cognitive activity is increased as long as symptoms do not worsen significantly.
Once your child can accomplish 2-3 hours of school-specific work at home with breaks without a significant increase in symptoms, they may return to school for a half-day.

Although recovery times can vary, the majority of students will remain at home for no longer than one week.

Step 3: Half Day of School with Accommodations

Student reports directly to Health Office (D. Foley) for evaluation and management plan.
Academic accommodations in place to ease transition to school as facilitated by divisional learning resource specialist and D. Foley.
Missed work is NOT expected to be made up immediately upon return to school.
Student remains at school unless a significant escalation of symptoms occurs.
Student may take breaks or rest in health office as needed throughout the day for minor elevation of symptoms.

Step 4: Full Day School with Accommodations

Symptoms continue to be monitored during school, students may take rest breaks as necessary
Students may be initially excused from band/chorus and cafeteria as advised by CMT.
No physical education, intramurals or athletic participation until the Return-To-Play protocol completed and cleared by physician.

Step 5: Return-To-Play (RTP)

The RTP protocol is facilitated by the athletic trainer once the student tolerates a full symptom-free day of school and has progressed forward in the academic make-up plan.
Students are required by PA state law to be evaluated and cleared by an appropriate medical professional before athletic participation.

Return to Play Policy

Concussion Return to Play Policy

Day 1: Light aerobic activity, such as a light stationary bike ride
Day 2: Hard aerobic activity, such as a thirty minute interval bike workout
Day 3: Full body workout, weight room activities or body weight exercises
Day 4: Non-contact practice and conditioning exercises
Day 5: Full contact practice If a student suffers concussion symptoms during any of the steps of the return to play progression that step is discontinued and tried the next day, pending resolution of symptoms.

Concussion Protocol Detail

PC Concussion Management Team (CMT)

The concussion management team is responsible for transitioning your child’s safe return to the school learning environment and athletic participation.

When can my child return to school?

Return-To-Learn Plan

Step 1: Home- Total Rest

After a confirmed concussion, your child should remain at home on the “cognitive rest” guidelines until the symptoms subside or do not increase with light cognitive exertion.

Cognitive rest = No homework, no reading, no screen time (including computer/video games), no texting, no noisy environments
Light cognitive activities can include watching TV, listening to audio books, drawing and cooking. If symptoms increase, cease the activity and rest.
Graded Symptom Checklist (GSC) - This useful parent tool allows the student to grade symptoms on a discomfort scale of 0-10. The GSC gives specific feedback to parents on your child’s progress.

Step 2: Home: Light Cognitive Activity

Once your child’s symptoms have significantly improved, your child may resume some light cognitive activities that do not cause symptoms to get worse.

Initially, your child may only tolerate 5-15 minutes of light cognitive work, such as reading. The time of cognitive activity is increased as long as symptoms do not worsen significantly.
Once your child can accomplish 2-3 hours of school-specific work at home with breaks without a significant increase in symptoms, they may return to school for a half-day.

Although recovery times can vary, the majority of students will remain at home for no longer than one week.

Step 3: Half Day of School with Accommodations

Student reports directly to Health Office (D. Foley) for evaluation and management plan.
Academic accommodations in place to ease transition to school as facilitated by divisional learning resource specialist and D. Foley.
Missed work is NOT expected to be made up immediately upon return to school.
Student remains at school unless a significant escalation of symptoms occurs.
Student may take breaks or rest in health office as needed throughout the day for minor elevation of symptoms.

Step 4: Full Day School with Accommodations

Symptoms continue to be monitored during school, students may take rest breaks as necessary
Students may be initially excused from band/chorus and cafeteria as advised by CMT.
No physical education, intramurals or athletic participation until the Return-To-Play protocol completed and cleared by physician.

Step 5: Return-To-Play (RTP)

The RTP protocol is facilitated by the athletic trainer once the student tolerates a full symptom-free day of school and has progressed forward in the academic make-up plan.
Students are required by PA state law to be evaluated and cleared by an appropriate medical professional before athletic participation.