MOVEMENT PREP
How strong is your base?
Patrick Ward, MS, CSCS, PES
Intro and Acknowledgements
Director of Fitness and Performance at
Cor Clinic - Scottsdale
Co-Founder of Optimum Sports Performance
MS Exercise Science & Health Promotion
Certified Strength & Conditioning Specialist;
Performance Enhancement Specialist
8+ years in the field
Thank you to USA Volleyball!
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Why are we here?
z Athlete
development
z Performance
z Injury
zA
enhancement
prevention
winning team
Female Athletes
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Imbalances:
Strength
Timing of activation
Recruitment patterns in the lower extremity
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Knee injury 4-6 times more common
Neuromuscular training shown to reduce
incidence of injury.
Henry JC, Kaeding C., Neuromuscular differences
between male and female athletes., Curr Womens Health
Rep. 2001 Dec;1(3):241-4.
Female Athletes
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A 6 week training program focusing on
plyometric and movement, core strengthening
and balance, and speed training increased
1rm strength (bench press and squat), right to
left single leg hop distance, vertical jump and
speed. Knee valgus (28%) and varus (38%)
torques were decreased as well.
Myer GD, Ford KR, Palumbo JP, Hewett TE,
Neuromuscular training improves performance and lower
extremity biomechanics in female athletes, J Strength
Cond Res, 2005 Feb; 19(1):51-60.
Common Training Flaws
z No
assessments
z Improper warm-up
z Copying training programs of
championship teams
Assessments
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Functional
Movement Screen
Gray Cooks Athletic
Body in Balance
Assessments
Overhead Squat Assessment
Things to look for
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Foot and Ankle
Arches flattening; Feet turning out
Knee
Buckling inward
Hip
Rotating to one side or the other; poor depth
Assessments
Overhead Squat Assessment
Things to look for
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Torso
Falling forward
Shoulders
Falling forward
Neck
Poking forward (chicken)
Movement preparation is
z Fancy
term for warm-up
We are preparing to move
z Can
be a workout, depending on:
Level of athlete
Condition of athlete
Training age of athlete
z Can
be as intense as you want it to be
A proper warm-up
z What
is the goal?
z What is a proper warm-up?
z Getting the body warm: 10-20 min
Preparing the core
z What
is the core
Muscles of the trunk and pelvis
responsible for spinal and pelvic
stability and generation/transfer of
energy from large to small body parts.
Preparing the core
z What
is core stability?
Ability to control position and motion of
trunk over pelvis, allowing optimum
production, transfer and control of force
and motion to the terminal segment in
integrated athletic activities
Kibler WV, Press J, Sciascia. The Role of Core
Stability in Athletic Function. Sports Med. 2006; 36(3):
189-98.
Preparing the core
z Why
is core work important?
Core Exercises
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Plank
Proper vs. Bad form
Regression
Kneeling
Progressions
1-leg static
1-leg alternating
1-arm alternating
Core Exercises
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Side Plank
Proper vs. Bad form
Regression
Kneeling; Kneeling
Dynamic
Progressions
Top leg abduction
Bottom leg knee-tochest
Core Exercises
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Glute Bridge
Proper vs. Bad form
Regression
2-leg static hold
Progressions
1-leg static hold
1-leg dynamic
Marching static hold
Preparing the entire body
z General
to specific
General static exercises
Move to dynamic movement exercises
Preparing the entire body
z Static
exercises
Isometric athletic position holds
Standing leg excursion
Standing leg excursion with ankle circles
Split Squat w/side bend
YTA
Preparing the entire body
z Static
exercises
Isometric athletic position holds
Preparing the entire body
z Static
exercises
Standing leg excursion &
Standing leg excursion with ankle circles
Preparing the entire body
z Static
exercises
Split Squat w/side bend
Preparing the entire body
z Static
YTA
exercises
Preparing the entire body
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Dynamic exercises
Lunge matrix
Walking knee hug with toe raise
Heel-to-glute with toe raise
Hip cradle
Walking Single-leg good morning
Side-to-side up-and-over
Hand walkouts
Side Shuffle
Carioca
Preparing the entire body
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Dynamic exercises
Lunge matrix
Preparing the entire body
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Dynamic exercises
Walking knee hug w/toe raise
Preparing the entire body
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Dynamic exercises
Heel-to-glute with toe raise
Preparing the entire body
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Dynamic exercises
Hip cradle
Preparing the entire body
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Dynamic exercises
Walking Single-leg good morning
Preparing the entire body
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Dynamic exercises
Side-to-side up-and-over
Preparing the entire body
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Dynamic exercises
Hand walkouts
Preparing the entire body
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Dynamic exercises
Side Shuffle
Carioca
Plyometrics
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What are they?
Why use them at end of warm-up?
Prepare nervous system for activity
Shown to have significant effect on enhancing
knee stabilization and injury prevention in
female athletes
Hewett, et al., Plyometric training in female athletes:
Decreased impact forces and increased hamstring
torques. Am J Sports Med. 1996. Nov-Dec., 24(6):
765-73.
Plyometrics
z Start
with low-level plyometrics
Side-to-side line drills
Front-to-back line drills
Plyometrics
z Higher
level plyometrics
When to use them
Teach stabilization first
Poor deceleration=
poor acceleration and possible injury
poor performance
Plyometrics
z Stabilization
- First 3-6 weeks
Jump Squat to stabilization
1-leg long jump to 2-leg stabilization
Ice skaters to stabilization
1-2 stick
Plyometrics
z Dynamic
- Next 3-6 weeks
Only after stabilization has been mastered
Jump squat (continuous)
Ice skaters (continuous)
Long jumps (continuous)
Putting it all together
z Build
the warm-up:
5 min core work
2-3 min static exercises
2-3 min dynamic exercises
3-5 min plyometric exercises (low volume)
Practical / Hands-On
z Core,
repeat 2x:
Dynamic double leg glute bridge (45 sec)
Plank (60 sec)
Side Plank (20 sec each side)
Practical / Hands-On
z Static
warm-up:
Isometric athletic hold (45 sec)
1-leg excursion with 5 ankle circles in each
direction
Split squat with side bend - 6 reps each leg
YTWL - 6 reps of each letter
Practical / Hands-On
z Dynamic
warm-up, repeat 2x:
Lunge matrix, 3 reps on each leg, each
direction
Walking knee hug with toe raise - 10 steps
Walking 1-leg good morning - 10 steps
Side-to-side up and over - 3 each side
Side-to-side shuffle
Practical / Hands-On
z Low-Level
Plyometrics:
Side-to-side line drill, 3 x 10 sec
Front-to-back line drill, 3 x 10 sec
Practical / Hands-On
z Stabilization
Plyometrics:
Jump squat to stabilization, no
countermovement, 3-sec hold,
8 reps each side
Ice skaters to stabilization, 3-sec hold,
8 reps each side
1-Leg long jump to 2-leg stabilization,
5-sec hold, 5 reps each side
Contact Information
z Patrick
Ward, MS, CSCS, PES
optimumsportsperformance@gmail.com
602-377-3362
pwtraining.blogspot.com
www.optimumsportsperformance.com
www.corclinic.com
