“Preparing to Train” Finn Valley Athletics Club By William Moore B.A.(Hons), M.Sc, C.S.C.S, A.S.C.C Certified S&C Coach with N.S.C.A U.K.S.C.A CHEK Institute SAQ International

Overview • Looking at posture and movement to identify limitations in both. • Learning outcome: Getting the programming order correct by building a sound foundation before we improve performance - the essence of LTAD! – Basic screens to identify limitations – Foam rolling and stretching to improve mobility – Low intensity strengthening exercises

• All exercises will be provided in programme format - 3 weeks of mobility & flexibility work, followed by 6 weeks of strengthening exercises.

Preparing to Train • • • • •

Introduction Where do we get our information on S&C? Some conflicting advice from self proclaimed experts. Some from books and internet advice for programming??? Where does it come from? –

•

U.S.A, Australia, England and other well supported countries with extensive sports institute networks

What does it propose? –

Squats, cleans, snatches, plyometrics etc

Why is this not appropriate for our young athletes? We need to assess posture and movement and correct any issues with these before we think about improving performance. We need our athletes to use the advanced exercises, but we need to facilitate the correct technique. Let’s look at body weight squat technique within the group

Postural Issues

Our posture is a direct result of the things we do: • We sit too frequently and for too long • We overdevelop the muscles at the front of our bodies in daily living and sport - sit ups and pressing exercises. • These trends affect our posture • Our posture influences our movement • Our movement influences our performance and potential for injury

Posture • Our young athletes cannot stand up straight. How can we expect them to perform complex conditioning exercises? • Forward head position • Forward shoulders • Rounded thoracic spine • Flattened lumbar spine

Posture • •

Postural issues - implications for training and injury Weak upper back muscles and overdeveloped and tight chest muscles. – Causes tight lats and restricted shoulder movement. – Potential for shoulder injury and inability to use IMPORTANT exercises with good technique (overhead exercises, cleans, front squat and snatches)

•

Spine locked in flexion with a lack of mobility to extend and rotate – Very difficult to do any squatting/lunging patterns. – Can frequently be off balance – Reduced range of movement in the spine can negatively impact ability to throw

Posture • •

So you don’t believe me? Good overhead squat technique will have: – – – – –

Pain free movement Sufficient depth (thigh below parallel) Chest up (T spine slightly extended) Feet flat on the floor Good lower limb alignment – ankles over knees – Bar located over the base of support arms in line with ears locates the bar over mid foot. – Good front squat will have all of the above except the bar is rested on the collar bones with elbows high. – Let’s have a try!

Posture • Simple postural assessment - identifying thoracic kyphosis (rounded upper back) • Identifying where the shoulders sit • We can examine by looking at our athletes from a side view • They must be relaxed and unaware of what we are looking for.

Posture • We can look at the inability to extend the spine with a McKenzie Press up • Should be able to fully extend the arms whilst keeping the pelvis against the floor (ASIS). • Not to be used with any athlete with back pain or problems! • If in doubt seek clearance from a physiotherapist! • Can look at rotation of the spine with a seated rotation test

Posture • How do we begin to correct this? • We need to stretch the chest muscles. • Strengthen the upper back muscles that stabilise the shoulder blades. • We need to mobilise the T spine with gentle mobilisation exercise - these can start with a tennis ball and progress to use of a foam roller. • Then begin to use the prone cobra exercise. • Encourage children to sit up straight rather than ‘slouched’

Flexibility & Mobility Assessments • Ankle Mobility Test • Should be 8-10 cm from the wall

• Movement Analysis affected by our posture, by muscle weaknesses and by the flexibility of tight muscles. • Lets start at the bottom and identify limitations in mobility. • Improved with plantar fascia self massage, calf rolling and then rocking ankle mobilisations • Implications - difficulty performing squatting patterns,

Flexibility & Mobility Assessments • Prone Knee Flexion Test • To assess the flexibility of muscles at the front of the thigh. • Should be approximately 120 degrees (heels close to butt. • Implications: difficulty with squat patterns • Improved with quad foam rolling and hip flexor/quad stretch stretch

Flexibility & Mobility Assessments • Supine Hip & Knee Flexion Test • To assess flexibility of the hips. • Should be 120 degrees • Knee position above the hip • Implications: difficulty with squat patterns, lack of hip range in running & jumping. • Improved with glute foam rolling and stretching

Flexibility & Mobility Assessments • Faber Test • To assess the flexibility of the groin muscles. • Lower leg should sit parallel to the floor with the foot located on the knee of the opposite leg. • Implications: squatting technique (external rotation), hurdling technique. • Corrected with groin and I.T band foam rolling and rocking groin mobilisations

Flexibility & Mobility Assessments • Straight Leg Raise Test • Assesses hamstring length (&hip flexor strength) • Ideally 80-90 degrees with leg remaining straight • Implications: squatting technique, stride length and hurdling • Can be improved with hamstring foam rolling and stretching

Flexibility & Mobility Assessments • Thomas Test • To assess extensibility of the hip flexors. • Should be able to touch the back of the released thigh to the bed. • Most young athletes will be tight here. It is a result of prolonged periods of sitting • Implications for hip range (stride length in running and jumping) glute max activity in all lower body conditioning, hamstring injuries. • Improved with quad foam rolling and hip flexor/quadstretch

Flexibility & Mobility Assessments • Shoulder Flexion Test • To assess shoulder flexion range of motion (influenced by ability to extend the T spine, pec length and lat length) • Should be 180 degrees (with palms facing each other) • Implications: for overhead, front squats, snatches and cleans. Lack of range for throwing. • Can be improved with chest and lat stretching

Screens to Assess Strength • The Plank • Assesses strength endurance of the core muscles. • Ideally athletes can hold 90 seconds with perfect technique. • Implications: for all athletic events and training activities • Can be improved with the plank exercise.

Screens to Assess Strength • Side Plank • Assesses strength endurance of the core muscles. • Ideally athletes can hold 90 seconds with perfect technique. • Implications: for all athletic events and training activities • Can be improved with the side plank exercise.

Screens to Assess Strength • Double Leg Squat • Only being used to assess knee alignment and glute med activation. • Ideally, mid knee cap stays aligned over second toe. • Implications: for all lower body training activities and athletic activities. Can be more prevalent in females and contributes to the high incidence of ACL injuries. • Can be improved with clams and then hip abductions.

Screens to Assess Strength • Split Squat - single leg assessment. • Only being used to assess knee alignment and glute med activation. • Ideally, mid knee cap stays aligned over second toe. • Implications: for all lower body training activities and athletic activities. Can be more prevalent in females and contributes to the high incidence of ACL injuries. • Can be improved with clams and then hip abductions.

No Screening Required - Essential Exercises • Hip extension exercises – strengthening of the glutes. • Largest muscles in the body. Usually weakened as a result of tightness in the front of the hip. • Strength will influence all athletic movement and training, can contribute to hamstring injuries. • Can be improved with double leg bridging and then single leg bridging

• Scapulae Stabilising exercises • Usually weakened as result of poor posture/ excessive use of pressing exercises. Implications for posture, overhead exercises and shoulder injury. • Can be strengthened with shoulder circuit.

Self massage and Mobility Drills • • • • •

Improving flexibility and mobility. Step 1 foam roll each muscle group prior to stretching. Slow gentle massage over the entire muscle area, looking for sensitive spots. Keep pressure on sensitive spots for a few seconds until sensitivity drops. Start with 30 seconds foam rolling each muscle weeks (1-2) before progressing to 60 seconds each area at week 3+ weeks – Poor mans self massage. – Relaxes the muscle, more responsive to stretching. – Promotes faster recovery from training.

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Foam rolling and stretches paired up – Plantar fascia massage (tennis ball) or calf massage, then rocking ankle mobilisations. – Quad and I.T band self massage then hip flexor stretch – Hamstring and glute self massage and then straight leg hamstring stretch. – Adductor self massage and then rocking groin stretch. – Mobilise T spine – Stretch chest muscles – Stretch lats – 90/90 stretch (rotation of spine) Each stretch held for around 6 seconds and repeated 4+ times. Breathe out during the stretch. This work is best completed in the evenings

Important Strengthening Exercises – Plank (can elevate torso to make easier) – Side plank (can elevate torso to make easier) – Prone cobra – Clams - hip abductions – Prisoner squat (only if they pass squat test) – Split squat – foot elevated split squat – overhead elevated split squat (only if they pass split squat test) – Double leg bridging - progressing to single leg bridging. – Prone shoulder circuit – Diagonal plate raise – Box jump (landing mechanics/absorption of force)

• Programming Vs supervised coaching! • Programmes are training outlines, they can be adjusted to accommodate individuals • Progression should be based upon competence - athletes must earn the right to progress!

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Strength & Conditioning Session 1 (junior athletes)

wk 1 W (kg)

wk 2 R

Sets

Reps

Rest

Notes

clams

4

6-8

1

hold the high position for 3 second each rep. 2 sets each hip

6

7

8

bridging

3

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight.

6

7

8

Prisoner squats

3

6-8

1

go as deep as possible without letting the back round out

6

7

8

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 3 seconds each rep.

6

7

8

Diagonal plate raise

4

6-8

1

2 sets each direction

6

7

8

Plank

1

4-6

4

5

6

2kg

hold for 30 seconds and rest for 30 seconds

W

wk 3

Exercise

R

W

R

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 1 (junior athletes)

wk 4

Reps

Rest

Notes

Hip abductions

4

6-8

1

hold the high position for 3 second each rep. 2 sets each hip

6

7

8

single leg bridging

4

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight. 2 sets each hip

6

7

8

Prisoner squats

3

8-12

1

go as deep as possible without letting the back round out. A dumbell can be used to apply load

8

10

12

Box jumps

3

5

1

quiet controlled landing in a semi squat position. Increase the height of the plyo box

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 5 seconds each rep.

6

7

8

Diagonal plate raise

4

8-12

1

2 sets each direction

8

10

12

Plank

1

4-6

4

5

6

2kg

R

W

wk 6

Sets

hold for 40 seconds and rest for 40 seconds

W (kg)

wk 5

Exercise

R

W

R

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 2 (junior athletes)

wk 1 W (kg)

wk 2 R

W

wk 3

Exercise

Sets

Reps

Rest

Notes

R

W

R

clams

4

6-8

1

hold the high position for 3 second each rep. 2 sets each hip

6

7

8

bridging

3

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight.

6

7

8

Split squat

4

6-8

1

2 sets each leg

6

7

8

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 3 seconds each rep.

6

7

8

Side plank

2

4-6

1

hold for 15 seconds and rest for 15 seconds. 1 set each side of the body

4

5

6

Prone cobra

1

4-6

hold for 20 seconds and rest for 20 seconds

4

5

6

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 2 (junior athletes)

wk 4 W (kg)

wk 5 R

W

wk 6

Exercise

Sets

Reps

Rest

Notes

Hip abductions

4

6-8

1

hold the high position for 3 second each rep. 2 sets each hip

6

R 7

W

R 8

single leg bridging

4

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight. 2 sets each hip

6

7

8

Split squat

6

6-8

1

3 sets each leg. The trail leg can be elevated on a stable surface to make the exercise more challenging

6

7

8

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 5 seconds each rep.

6

7

8

Side plank

2

4-6

1

hold for 20 seconds and rest for 20 seconds. 1 set each side of the body

4

5

6

Prone cobra

1

4-6

hold for 30 seconds and rest for 30 seconds

4

5

6

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 1 (senior athletes)

wk 1 W (kg)

wk 5 R

W

wk 6

Exercise

Sets

Reps

Rest

Notes

R

W

R

Hip abductions

4

6-8

1

hold the high position for 3 second each rep. 2 sets each hip

6

7

8

single leg bridging

4

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight. 2 sets each hip

6

7

8

Prisoner squats

3

8-10

1

go as deep as possible without letting the back round out

8

9

10

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 3 seconds each rep.

6

7

8

Diagonal plate raise

4

6-8

1

2 sets each direction

6

7

8

Plank

1

4-6

4

5

6

5kg

hold for 40 seconds and rest for 40 seconds

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 1 (senior athletes)

wk 4 W (kg)

wk 2 R

W

wk 3

Exercise

Sets

Reps

Rest

Notes

R

W

R

Hip abductions

4

6-8

1

hold the high position for 5 second each rep. 2 sets each hip

6

7

8

single leg bridging (foot elevated)

6

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight. 3 sets each hip. Raise the rear foot onto stable platform or ball

6

7

8

Prisoner squats

3

8-10

1

go as deep as possible without letting the back round out. A dumbell can be held against the chest to increase loading

8

9

10

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 3 seconds each rep.

6

7

8

Diagonal plate raise

4

8-12

1

2 sets each direction

8

10

12

Plank

1

3-4

4

5

6

hold for 60 seconds and rest for 60 seconds

5kg

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 2 (senior athletes)

wk 1 W (kg)

wk 2 R

W

wk 3

Exercise

Sets

Reps

Rest

Notes

R

W

R

Hip abductions

4

6-8

1

hold the high position for 3 second each rep. 2 sets each hip

6

7

8

single leg bridging

4

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight. 2 sets each hip

6

7

8

Split squat (foot elevated)

4

6-8

1

2 sets each leg. Trail leg can be raised on a stable platform to make the exercise more challenging

6

7

8

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 5 seconds each rep.

6

7

8

Side plank

2

4-6

1

hold for 20 seconds and rest for 20 seconds. 1 set each side of the body

4

5

6

Prone cobra

1

4-6

hold for 30 seconds and rest for 30 seconds

4

5

6

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch

Strength & Conditioning Session 2 (senior athletes)

wk 4 W (kg)

wk 5 R

W

wk 6

Exercise

Sets

Reps

Rest

Notes

R

W

R

Hip abductions

4

6-8

1

hold the high position for 5 second each rep. 2 sets each hip

6

7

8

single leg bridging

6

6-8

1

pause in the high position for 3 seconds each rep, clench the glutes tight. 3 sets each hip

6

7

8

Split squat (foot elevated)

6

6-8

1

3 sets each leg. Trail leg can be raised on a stable platform to make the exercise more challenging

6

7

8

Box jumps

3

5

1

quiet controlled landing in a semi squat position

5

5

5

Shoulder circuit

4

6-8

1

1 sets of each position. Hold the high position for 5 seconds each rep.

6

7

8

Side plank

2

4-6

1

hold for 30 seconds and rest for 30 seconds. 1 set each side of the body

4

5

6

Prone cobra

1

4-6

hold for 40 seconds and rest for 40 seconds

4

5

6

warm up drills - before completing the strengh exercises complete the planter fascia self massage 1 minute each foot, rocking ankle mobilisation 2 sets of 10 reps each ankle, hip flexor stretch 3 x 10 second holds, hamstring stretch and chest stretch