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The comprehensive training program tha reduces, and even prevents, athletic injuries

Theodore L Gombordelfa Ptv


A comprehensive program for the prevention of athletic injuries, improvement of performance, and the development of a positive mental attitude.

By Grandmaster Dr. Ted Gambordella, B.S., M.ED., PhD


I wrote this book because every year there are thousands of needless and unnecessary injuries that occur to professional, collegiate and amateur athletes. It seems that in America. most people do not worry about something until it's too late or till it has already happened. Take for example illness . . . we spend billions in curing the symptoms of the illness, medicine to stop the drippy nose, ease the pain, relieve the pressure, etc. But we spend very little to prevent the body from becoming ill. Our country spends billions of dollars on medical research to cure illness but only a pittance on research to prevent the illness. The same thing holds true for sports and sport related injuries.

Every year thousands of athletes fall down and break or tear a part of their body. Every year thousands of athletes get hit in the ribs or abdomen and break bones or injure internal organs. Every day someone makes a mistake while playing and finds himself injured perhaps permanently because no coach or no one ever told him how to PREVENT ATHLETIC INJURIES. This book does just that, shows easy to follow, proven techniques for the prevention of athletic injuries. Of course this book will not make you a Superman or prevent all injuries. What it will do is to provide you with alternatives. Now you can at least have a chance to roll instead of break, to stretch instead of tear, and to absorb instead of crush your body from most aspects of your sport that can cause injury.

(1). There are only three ways that an injury can occur and there are proven techniques that can help prevent these injuries:

a. Stretching or flexibility related injuries - pulling or tearing muscles from over stretching the muscles, tendons or ligaments. Solution: a complete stretching program.

b. Falling down - breaking bones or tearing muscles, joints and the body in general. Solution: proper falling techniques.

c. Getting hit - contact that breaks bones, injures muscle. Solution: use of Ki (breath, muscle and mind control all used simultaneously).

(2) A relaxed athlete is able to perform better and less likely to be injured. When you are upset, your body over-reacts and your mind becomes confused so that you are not able to perform at your top level.

(3) Size and strength can be overcome by the use of balance points and leverage. A child can balance a 400 lb. refrigerator on one corner if he maintains the balance. It took you 2 years to learn to walk and your balance is conditional upon the entire cooperation of your whole body (the eyes, inner ears, toes, arms, hips, etc.). Force can be applied in only one direction and if you learn to utilize the techniques of balance and leverage in this book you can easily maneuver and manipulate a much larger and stronger opponent.

If you will study this book with an open mind, begin to practice the techniques and appreciate the value of the techniques found in it. Your ability to concentrate will greatly improve, your skills will sharpen and your mind becomes stronger. You will have a much greater ability to withstand blows and hits that would injure most people, and you will improve your performance by the use of balance points, concentration and mind control.

Books by Ted Gambordella

















Why the Techniques Found in This Book Will


The techniques found in this book come primarily from martial art techniques and many people are prejudiced against martial arts because in America the martial arts do not have the excellent and respected reputation they do in the Orient. The reason due to the fact that many people in America profess themselves to be better than they are and they have too little knowledge and too poor of technique but are going around telling everyone that they are the greatest. Only one person can be the greatest. So they usually find themselves in compromising situations such as breaking their hands trying to break bricks, or getting punched out by a girl. But this does not mean that the techniques and the art form that they have learned are not effective. It only means that they are not effective in using them. A gun will certainly kill you, but first you have to hit the person with the bullet. So martial art techniques are definitely effective but first the person doing them must be able to hit the target with the right technique.

The martial arts are just that, art forms, and as such are beautiful to watch and tend to become a way of life with the true practioners. They are techniques that can be enjoyed and practiced for benefit by anyone, just as any great work of art can be enjoyed by all viewers.

The techniques found in this book do not just come from Karate, which is what many people think of when they hear the words martial arts, but they come from Judo, and Jiu-Jitsu, Kung Fu, Aikido, Kendo, Zen, Yoga, and even psychology and ballet. Techniques that can be applicable to all forms of sports have been utilized in this manual for the mutual benefit of the players and the fans. For no one wants to get hurt or see a player get hurt, and everyone wants maximum performance, a positive attitude and a stronger mind.

Let us examine the facts:

1. There is no better way in the world to learn how to fall without receiving an injury than to practice Judo falling techniques.

2. The most flexible people in the world are ballerinas and karate men. The stretches taken from these two arts will enable you to become as flexible as you wish.

3. There is only one art form in the world that teaches you how to get hit without getting injured: Jiu-Jitsu, and it does not require any magical mystical powers. It is simply breath, muscle and mind control all put together to form a new identity called KI. (Just like the various pieces of metal are all put together and form a new machine called a car.)

4. There is no better form or exercise to develop powers of concentration and mind control than techniques of meditation taken fromZen and Yoga.

5. Aikido is a 2,000 year old art form that enables one to overcome the largest of opponents with the minimal of effort by the use of balance points and leverage.

6. Breathing is both necessary to sustain life and vital in athletic performance, in relaxation and in concentration. If you don't believe me, hold your breath for a week, or try to sleep while breathing 70 times a minute. The best techniques of breath control in the world come from Yoga and its exercises.

7. The most powerful method of striking or hitting another person or thing ever developed comes from Karate techniques of weight shifting and striking. (Ever try to break a brick?)

8. Techniques of one sport can be applied to make other sports more effective.

So please do not find yourself being prejudiced against techniques found in this book before you even try them. They simply are the most effective means man has ever found to do the things described and if you will use them in your sport, you can improve your performance, develop a positive mental attitude and prevent most injuries. Keep an open mind, practice them and apply them in any way you wish. Adapt them to your style and use them at your discretion, but employ them and use them and you and your sport will greatly benefit.


Chapter 1: Flexibility

Chapter 2: Muscle Strengthening

Chapter 3: Beginning Mind Control

Chapter 4: Balance and Leverage Points

Chapter 5: KI (muscle, breath and mind control)

Chapter 6: Removal of Pain & Avoidance of Pain

Chapter 7: Falling

Chapter 8: The Knee

Chapter 9: Relaxation

Chapter 10: The Tiger Eye

Chapter 11: Visualizations

Chapter 12: Goal Setting

Chapter 13: How to Develop Explosive Power

Appendix a: Endorsements

Appendix b: Newspaper Articles on Dr. Ted

Appendix c: Demonstration and Masters Photos

Chapter 1


The importance of flexibility as a factor in preventing athletic injuries, and improving performance cannot be overemphasized. It is a fact that the flexibility of the athlete plays a vital factor in the reduction of leg injuries, the increase of the player's own body control and the improvement of performance due to the increase of mobility and coordination. Such injuries as a pulled hamstring, a pulled groin, or a sprained ankle are much less likely to occur when the athlete has adequate flexibility. In fact, many professional teams now employ a full time flexibility coach to help assure full performance and to reduce flexibility related injuries.

There is a vast difference between a muscle being "stretched" and a "limber" muscle. Once a muscle has been truly "stretched" it will tend to remain so over a great period of time. It is like folding a piece of paper, once the fold has been made the paper will always have a crease in it. So once a muscle has been stretched it will always have the tendency to remain so. A muscle that has only been limbered up is one that will quickly snap back to its shorten state, and thereby increase the chances of a flexibility related injury.

The proper method for performing a stretching program is to take your time and allow the muscles to gradually lengthen as you bend, not bounce or jerk in your movements. It is virtually impossible to loosen up and truly stretch a muscle in 10 seconds (a condition you often see athletes trying to perform as the coach calls them off the bench into the game).

If the athlete goes into the game cold, or not fully limber or stretched, then he is going to have to use a few minutes of the actual game time to get loose enough for his top performance. This could mean giving up a first down or missing a block, a tackle, blowing a shot, etc. So the athlete should strive to stay stretched on the side lines by doing a few simple stretches while he is sitting on the bench, standing on the sidelines or even waiting between plays.

To get the fullest stretch, the muscle must be warm. Therefore, if the athlete is stretching in the winter, he should wear long pants or a sweat suit while stretching. If it is warm in the summer, shorts are appropriate. Care should be taken to make sure that the muscles do not become cold and stiff during the game or practice session. So the athlete should always be trying to stay loose.

In all of these stretches where you are trying to make a maximum effort or bend, try to hold the point of full extension between 5 and 15 seconds.

Martial Arts Secrets of Fitn Fl exib i I i t y ess

One of the most important Martial Arts F itness Secrets is FLEXIBILITY. I

are not flexible, you look and feel 10 ye ars older than you should. Flexibility allows you to participate in activities and do things like a 20 year old.

Back pain is often caused by lack of flexibility. This lack of flexibility often causes the back to tighten up when exercising, thus causing muscle pulls and stiffness that easily could be avoided ^ith a few simple stretches.

How often should you stretch. Everyday until you feel loose, and every ti^e before you begin a strenuous exercise. Even if you only do your stretches fo

r 3 to 5

minutes this is better thai pulling a muscle or tearing a muscle because you didnt take the ti^e to loosen up.

Here are some simple flexibility exercises you can do every day to keep the body fluid.

Place your hands on your hips and rotate the body large circles to the right and left.

Do about 10 t urns clockwise and then 10 clockwise.

turn counter turn counter


Pull the elbows up to shoulder height and twist hard to the left and right.

Do 10 to 12

twists to each side


S^ing the arms in large circles around the body. Forward and backwards

Do about 10 to 12 swings each direction





and ba ckwards 10 - 12 ti

Horse Stretch

Squat q uat very low and push the hips d own into the squat. Move fro^ side to side and then drop to the ground on each sid

drop the elbows to the ground


Lean over and grab the ankles. Drop to one side and try to straighten the leg. Then the other side.

Now pull the head down to the knee, then over to the other knee.

Finally drop down in the middle and try to touch the head to the ground.

Hold each stretch for 3 to 5 seconds

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