JOANNE ELPHINSTON
In every sport, there are athletes who represent true technical excellence. We recognize them instinctively, as ther efciency is expressed through the beauty of their movements and the efortlessness with whch they seem to perform. Ths technical mastery requires a physcal structure that supports the sport's biomechanics, the neuromuscular coordination to correctly sequence the movement, the psychological skills to focus effort without unnecessary tenson, and the physioogy to sustan the movement pattern until the event is completed. The building blocks o stability, mobility, symmetry, and balance povde the oundaton for sports movement development and injury resistance. These elements work in combination to ensure that physical restrictions, imbalances, and nefficient muscle recruitment patterns do not hold back athetes from meeting their own technical movement goals. The rght muscles firing at the right time and in the rght sequence can enable thetes to achieve their ful physical potentia. Full of color photogaphs and images to illustrate the techniques and theories involved, tability port, and Performance Movement wil help the reader to deveop an understanding of and respect for functiona stablity principles as they apply to sport, and will guide them through an approach that has been used with internationa-level athletes in dsciplines as diverse as swimming, badminton, gymnastics, karate, cycling, ootbal, weight liftng, basketbal, athletics, snow sports, golf, equestrian spors and tennis. Joanne
Elphinston
is
an
Australian
physiotherapist,
performance
consutant for elite spors and performing arts, and international lecturer on the subect of stablity deveopment and Swiss ball exercse. With Paul Pook, she cowrote the bestselling The ore Workout
Hlh & in / por norhlnioo.om US $32.95 $3795 CAN
�
Lotus Lotus Publishing Pub ublilisshin ing g
Chichester , U K.
Nor lni Boo Bly Cloni
IS 978-1-55643 978-1-55643-746-5 -746-5 2
Stabiliy, Spo and Peormance Movemn GREAT TECHNIQUE WTHOT INJURY JOANNE ELPHINSTON
)J Lu Pub Chichester, Englad
N A Berkeley Caifoia
Copyrigh © 2008 by oanne Elphinston Al rights reserved. No porion o this book except or brie review may be eproduced sored in a retrieval syse or transited in any orm or by any eans eectonic echanical photocopying recoding o otherwise without he writen peission o he publisher. Fo inormation contact Lotus Publishing or North Alantic Books Fis published in 2008 by Lotus Publishing Appe Tee Cottage Inlands Road Chichese PO PO18 18 8RJ and North Atlantic Books P O Bo Box x 23 2327 27 Berkeley Caioia 94712 Illustrations Aanda Wilias Technique photographs oanne ElphinsonCMD Sportsperson photographs istock 47 53; Sporting Heroes/George Herringshaw
(al (a l cov cover er pho photo togr grap aphs hs) ) 16 16 20 20 28 29 29 51 51;; Scanp Scanpix ix 16 16 17 17 42 42 43 43 45 45 48 48 94 Text and Cover Design Richard vans Printed and Bound in the UK by Scoprint
D The inoration in this book has been presented wih care on he basis o he autho's proessional experience and the availabe research. The pograes are designed or healthy individuals wih noa evels o ness unless under the supervision o a health proessiona The author is not iabe for misuse o misunderstanding o the aterial heein nor any injury which ay be incurred while pusuing he prograes provided Stabilty, Sport and Performance Movement is sponsored by the Society or the Sudy o Native Arts and
Sciences a nonpro educational cooation whose goals are o develop an educaional and coss-cutua perspective inking various scientic socia and artistic eds; o nurture a holistic view o arts, sciences huaniies and healing; and to publish and distribute ieature on the reationship o ind body and naure.
B L gug Pu D A CIP record or this book is available o the Bitish ibrary ISB 978 1 905367 09 2 (otus Publishing) ISBN 978 1 55643 55643 746 5 (North Alanti Alanticc Books)
L g gug--Pu D Elphinston oanne Stabiity sport and peorance oveent: great technique without inury oanne elphinston p. c ncludes bibiographical reeences and index ISBN 978155643746-5 . SportsPhysiological aspects. 2. Moveen theapy 3. Huan echanics 4. Sports injuries. I Title RC1235 RC1 23547 47 2008 612.044dc22 2008013790
Contents eface
Acknowledgments
6
Introduction
Chapter What is Stability?
1
Piars of Functonal Sability unctona Stabilty n Sport
Ky Sby c f c Mvm
6
3
Posture
6
Breathng
66
How Can unciona Stabiy Inluence Movemen Movement? t?
Low Stress Abdomnas
6
Diectona Lmiation
The Listenng oo
70
Securng the Planes o Movement
6
The Reaxed ace
Introducing Unnecessary Panes
Effoess Conto
Rotaing Though he Kinetic Chain
9
Coapse Within the Same Plane
Chapte 4 Functioal Asessment
Securng Your Lmbs
Basic unciona Assessmen
Statc Baance
Optma Peromance Vs Hgh Leve Compensation
unctonal Moby
83
Wha Can Cause Movemen Dysfuncton?
6
Stabiy Pincipes in he Tranng Pogramme
3
he ower and Cental Conto Zones: Pevic and Tunk Sabiy Relationshp
The Uppe Conrol Zone: Scapula Saby
9
Chapter 2 The Aatomy of Stability 33
Expanding the Assessment Paramees
Stabiises and Mobilises
33
unciona Mobliy esng and Mobilty Trainng
3
The oca Sysem
3
Jumpng
6
The Gobal System
3
Landings
The Centa Cono Zone: the Tunk
3
The Neuta Spne
Highe Level run Conto Tesing o Jumps and Landngs
The Antero Chain
Highe Level Pelvc Conro Tesng
Relative exbity and the Cenral Conro Zone
6
Momentum Conrol
The Lowe Control Zone: the Pelvs
unctional Assessmen in the Ee Envronmen
3
The Posteror Chain
The Upper Contro Zone the Shoude Girde
3
Poo Patterns o Managing orces in he Uppe Conto Zone
6
A Whole Body Approach
STABLTY, SPORT AND PERFORMANCE MOVEMENT
Chapter 5 Buiding uent Movement Phase 1 Activation and Awareness 3
Chapter 9 Stabiity Across the Training Programme
9
The Cetal Coto Zoe
Sabty Pcpes fo Wam-ps ad obty
The owe Cool Zoe
Body Weght ag
The Uppe Cotol Zoe
6
lasc essace xecse
Acvag Sabty eaosps
9
Stabty he Gym vome
ctoa obly
6
Statc Seches
63
Chapter 10 Stabiity Training or Chidren
69
Deveopg Sod oveme fo he e
69
Pag a Sesso
69
Categoy : Awaeess ad Actvato a Smpe Cotex
Categoy ovg Wel
Sample Sesso
3
Chapter 11 Sampe Programmes
3
Chapter 12 Notes rom the Cipboard: Treatment Pathways
3
Chapter : Buiding uent Movement Phase 2 ntegration
Ceta ogda Axs (C) Coto
Iegao o te Uppe Zoe Wth he T
owe Body tegato
Balace
93
obly
96
Chapter 7 Buiding uent Movement Phase 3 Goba Coordination
Globa Coodao
Pleys
gebased geb ased Vaaos
Pogessve ges
1
Appendices
33
Swss Ball xecses
Bibliography & Reerences
3
Walg Dl
6
ndex o Exercises
39
Hadsads
Combato Saby / oblty / Baace Seqeces
Chapter 8 Buiding uent Movement
4
Phase 4 Dynamic Contro
edce Bal xecses
Uppe Body oadg
Dyamc Coo
3
Swss Ba xecses
3
l exo Pate Developmet
Saby eactos
3
obly
6
P fa Drg te years ta ave bee sarg y wk tg teacig ad csacy ave e udeds esastc ad cmted pepe cded ags ese ae aees caces ess pessas sps edicie ad sps scece perse. ave eyed te caege wrkig wt a tese gups ad geay appreciae wa i ave eaed te ave ay sa dw ad wrie tis bk becase a csay beg asked by paicipats dug y seiars a resuce a ca spprt ad eace e derstadig ctia sabiy ad its easp mvemet Tey ae e caugt bewee te exercise bks at pese e "w b t ceary cea ry te "we "we te scetic scetic papers tat e s te "wa bt t ecessariy e "w ad te aatmy bks wic e us abt bdy stces bt ecessaiy e reatisips bewee se sructues as tey cc i vemet S ave se ab ptig geter te pactica ai ta 've bee devepig wrkig wt ad teacig ve e yeas Se yu w se a t ad tes wi dp i certai capes Ms gs are bes expaied i sipe ers s ave ted remve te agage bare betwee atee cac ad edca pressia were pssibe i de ep y cuicae wi eac e. beeve ta smpe tigs de we wi te day beieve ta we sd se r c sese. I beeve ta we sud kw u bdes ad respect e We sd as be kd te ad ise e eve g at ies we ust pus e ter iis as ik a we ca a mve beaty ad eessy i we ake t a pirty.
Joanne Elphinston, Card 2008
5
STABLTY SPORT AND PERFORMANE MOVEMENT
Acknowledgments Aog ad iteded o wte is boo at some stage i may o ave come abou we it dd ad t o ogiay bee commssoed by SSU dotsbce o Socom ad guded o ie by Caaia Aidsso o e Swedis sports commuty. For te s two years o ts e it ested oy Sweds i Jo tcgs o Lous Pubisig ad e vso to prodce t i gs. Tee are may peope wiout wom s boo woud eve ave bee wite. Te aetes wo ave caeged me o oo or souios ad wo ave ae esposibiity o emseves ad er raig; te coaces wo ave appied te pricipes wit te aees ad ped my beie i raisg te ba fo coac edcato; te sports scietss wo ave bee wig o sae i e mutdiscpiay process ad te pysoterapists ad oe spors poessioas wo ave so idy sared tei esiasm or smpe specic coceps ad wo ave spued me o wt tei spport. Tere are some dvduas wo must be aed pesoay Saa Hardma Heaer Waso Jacie Zasoa Suse More ad Kare Fer dy saed tei togs o te e. Kaes atetio o deai ed e to persoay perorm evey eercise i te boo o ator coud ope or greate commime o e case! Daee Ncos Rob Am Ke Fyrt Nic Joes ad ea Co gave tei time o be modes ad or ts am very grate. Jo TomasKemp o spoa Cad very idy e e support by mag space avaabe o poogapy. Ricad vas was te most oea ad good ared o boo desgers a auor cod ope o. Fay must a my usbad Ke Fyt wtot wose uaterig suppor I coud ot do wa do.
6
U
Inro uc ion In every spor here are ahlees who represen tre echnica excellence. We recognise hem insinctively, as heir eciency s expressed hrough he beauy of heir movemen and the eoressness wth whch hey seem to perfor. Ths echnica mastery requires a physica structure hat suppors the spor's biomechancs, the neuromuscular coordination o correcy sequence he movemen, the psychological skills o focus eort without unnecessary ension and he physioogy to susan he movement pate uni he even s competed. With its abiiy to move through muipe panes in compex combnaions, he body is capabe of extraordnary movemen dversty This makes an enormous range of sporing endeavours possbe, bu his versatiity can become our greates chaenge to technica prociency permits unwaned movemens, which hen requre increased musce tension to try o conro hem. I aows devation om he mos eecve ine of motion, compromisng eciency. I aows variabiliy in join anges, iming and movement sequencng whch gives us many movemen opions, but can aso ampli contro probems under conditons of increased compexiy, faigue, speed, agy, endurance or technica demand. n cosed ski sports such as swimming, poe vauing or sprnt kayak, performance depends upon an abity o accuratey reproduce a movemen wih minma varaion These ahees hone their movement ski o progressivey narrow the window of variabiy. This does not mt their adaptabiiy however Their ndamena echnica conssency aows them to make sma bu accurate adustmens f their environment requires i in order o deiver her bes perforance. In open ski spors such as ennis, fooba and apine sking, ahees must be abe o move n a varety of ways and adapt to rapidy changng stuaons, bu s produce accurae and eective movement by controing he forces acing on them. Their chaenge s o widen he diversty of heir skils bu o conro heir varabiiy. They aim o deveop more movemen optons wth reiabe resuts. Even a word-cass eve we can obsere dierences n movemen economy and conro. Some athees compensae for her echnica imatons by maximising oher assets, such as an asounding naura physoogy or a combinaon of srengh and determinaton They may achieve success, bu using ths method s somewhat ke aking a jgsaw puzze wih a missing pece and trying to make up for t by making he oher pieces bigger You may cover the space, bu he picture wi no be as coheren as t mght have been with he mssng pece in pace The quesion s no how ahetic success was achieved, bu how much more migh have been possbe wth a sysems optimised. The budng bocks of stabiy, mobity, posture, body awareness, symmetry and baance provide he foundaon for sporng movemen deveopment and njury resisance These eements work in combnaion to ensure that physica resrctons, imbaances and necient musce recrtment pates do not hold you back from meeng your technica movemen goas. The right musces ring a he rght tme n he rgh sequence can increase your chance of acheving your physcal potentia. The purpose of hs book is o promote eecve movemen, raher than to deveop "core sabiiy. "Core sabiy has been dened as the capacty for he rnk o suppor, conro and wthstand he forces acing upon it, so ha he body srucures can perfor n her "safes, srongest and most ecen posiions (phinston and Pook, 2000). The core musces are usuay idenied as hose invoved n force transfer beween he imbs and rnk, as we as the musces of the trn itse
7
SABY SPO AND PEFOMANCE MOVEMEN
Core stbty hs bee tsoed o cocep o dsty d et cs e de or ts poe eects despte ck o cosse edece the scec terte to sppot the. Pt o the probe s h hs bee tke ot o coext Whe sby s perceed o be sepre tess rker ke speed or powe thetes str o ook o exercse rees h cte "ore core. oe poessos doce stby ctes sch s wss B exercse d ohers re or o Oypc s or deeop "core sbty. Both ct ste the tr deret wys d or dere prposes. Reserch to detere the o o rk ctty oed dere cttes soees copes oded wth oded ctes Usrprsy eserchers d ht here s oe cty he tk whe the body s oded Hy N, Beh DG & Yo .B. 2007). Ths s the ke s edece h he od ppoch s ore eece or objece s oee ececy he "ore s ot ecessy desbe Certy yo re sqt wh hey weht yo w reqre crese tk cy to sppo yor spe st ht ressce. Yo w be tr respose to predctbe oded syerc oee d ths y be pproprte to cert specc sport deds. Howeer yo w o he tred o predcbty che o deco coto thoh deet otos or t he ow ees o cotos sce cty eeded o opse whoe body oeet oe exteded perods These codtos eqre deret set o eroscr resposes. t s te o wht s ppropre or yor co reqees. Coe sby co depedety opse oeet bty d coro The o body spot reqes copex seqece o cto d ppoprte to the cty tht yo e peror. Ths seqece s kow s functional motor pattern, d t reqres epy betwee yor scoskee syste d yo eros syse o the soes o yor ee throh yor whoe body to yo hed The proe preseed hs book deeops ths terpy by er core stby cocepts wth postre bce obty d erosc coro to pode yo wth physc ptor or e rbe oee. Oce yo he ths oee yo c t o ke ster stoer d ore power. There re top hetes who he o hs work ry There re ohers who do't rese tht here re eees whch cod proe becse o oe hs eer ooked. There re y who e we h they he os eees de to ry d woder why they st c't see o ke sccess coebck The hee re those o s who re jst ty to d he hete wth orsees Ths book s or yoe eresed deeop ther ow sport oee or who des wh hetes d thee deeope t y e. t hs bee cred espose to he eeds o coches spos ers hepsts d hetes who o deeop sod ece oee her spot d s bsed o y yers o experece so echqe d jy pobes cross wde rey o sports. s prctc resoce wrte s spy s possbe orde o esbsh coo e betwee thees coches sports scetsts d edc poessos wok spor. ws wte o be brde so tht we c ke orsees derstood.
8
U
The cocept of nctona tabiity for perfomance expaned and how it cotrbte to the conto ad poducto of force and fo i athetic movemet Once yo are famiiar with the aatomy and behavor of ome of the muce which povde body coro we ook at how to ae them and what to do when you nd area of weakne The exerce programme i preented n fou phae whch gide you n how to oder ad pogre yor progamme. Many of the exerce w be famiiar. Udetading why you are dong them what they houd ook ike ow they houd pogre and what you can e a ateatve i what make the dieence The pncpe are taightforward and reevat to mot port and ca be apped to chidre a we a adt. A chapter dedcated to tabty cocept for movement deveopment in chidre, a many coache work with athete aco a range of age beieve that the movemet we have a adut tart a og time before we ever tar tranng dont beieve yo ca be too youg to ea how to move beaty, and the compute game geneato the e become ever moe reevat Th approach ha bee ed wth nteatonaeve athete i dcipie a dvee a wimmng badmnto gymnatic karate do cycg footba weight ig baketba athetc now port gof equetrian por and ten owever it work jt a we fo weekend waor and peope who t want to ejoy thei por ad enoy thei ow movement Moving we doet have to be compicated The picipe ae baed i ciece bt i pactce you need to kow what to ook fo what t mea ad how to x t f it i't what yo are aer That i what thi book i a abot A note
on language and expression
Th reource i iteded to be a bdge betwee athete coache and other po pofeona Some reade w be tetng ad traiig themeve, ad othe w be peviig athete Thi i eected n the anguage ed thoughout the book: motly t eceay to write fo the peron who i nceaig thei own awaree ad capabitie but i ode for the procee decrbed to be ed i a team evromet ome cotet aimed at pofeoa ryig to impement ijuy peventon or movement progamme with athete. The dieent purpoe woud oay be preeted i eparate pbicatio and t certay woud have bee much eae fo anguage coitecy if th wa the cae bt t woud have taken away the oppotuty fo thoe who ae teeted a bigger pctue to ee how dffeent pepectve t togethe A uch wtche between the athete perpectve ad that of the medica cece o coachig pofeioa wi be recognabe the book but houd ehace ather tha detract from it uene
9
THIS PAGE INTENTIONALLY LEFT BLANK
ATR 1: WHAT S STABLITY?
Chapter 1: What is Stability? Piars of Functional Stabiity Functional Stability in Spo How Can Functiona Stabiity Infuence Movement? Optima Peormance Vs High Leve Compensation What Can Cause Movement Dysfunction? Stabiity Principes in the Training Programme he concept of "stabily can ean ieren hngs o the athlete the coach the spots scienst an the spots ecine professional. It ay be use to escribe how the whoe boy prouces oveent irects force or reacts to loa chaenges. his can be terejUncional sabili, an ost siply pu it is you body: abili o mee he load and conol deands of he equied ask It inclues he controlle sequence relationships between oving boy parts an the panes an proportons in which they ove. It also inclues you neurouscuar responses an eacons an overa oveent eciency. Fo he coach an the athlete this eaning corespons cosely to spong echnique. Coe sabili escrbes the abiiy of the trunk o support force proucton an wihstan the foces acing upon it Ephinston J & Pook P. 2000 For fitness professionas in any sporting progaes ths is aresse as pat of ahlete condiioning inks between core stabiliy ecits an increase risk of njuy have been iente Leetun .. Irelan M.L. Willson .. Ballantyne B.. Davis I.M. 2004; Zazulak B.. Hewett E Reeves N.P. Golberg B & hoewcki J 2007 but it is portant o note tha core stability contrbutes to but cannot ly account for overal nctonal stabiity which is the result of utiple nterreate factors. hs ay be why reseach has foun ite irec correaion beween core sabiliy taining an peforance enhanceent Stanon R. Reabu P.R. & Huphies B. 2004 but has foun suppo for pograes which inclue core stabiiy principes as part of a broaer neurouscua progae Mye GD. For K.R. McLean SG. & Hewet .E. 200 hopson . obb .M. & Blackwel J 2007 ore stability s soetes conse with coe sengh, where these cenra uscles are aresse wth hgh loa eercses in orer to prouce an withstan age foce eans safely. For soe athetes core strength is etreely iporant but for othes this type of traning wl have ltte postive eec. A ugby player wi nee core stengh as well as stablty in orer o wthstan suen ipacs an the physcal pessure of other players wheeas a rahee wl nee a contnuous but lower eve of sablsng usce actvity to support optia bioechanics fo ong peios. Stabiiy can aso refer to the integty of the jonts an he specc uscles whch ensure tha oin oveent s contole within safe strucural lts Fo physotheapsts an other sports eicne professonas this eaning reaes o oo conl
STABILITY, SPOR AND PERFORMANCE MOVEMENT
he ter stabili can be appied n al of these ways, and for injuy prevenion as well as perforance in sporing oveent they are al iportan and nterrelated. If you ae sabe across all of the above caegoies, you will be ng the rght uscles in the igh sequence so that you forces are sent in the ost ecen diecion Ths is functional moto patten which encompasses tiing, proportion and sequencing of uscles in a chain of actvaton. Your joints are beng moved in the appropiate order by the mos suiable usces You can also optaly contro he forces acting upon you he nctonal otor pate is one of a colecion of inedependent chaacterisics, whch form the pillars of functional stabili hese are the ndaental components, which ust be in pace in order o tran fo optially ecen oveen
Pillars of Functional Stabilty Functional mobility: he ability to ove through the l necessary range of otion required by the sport under dynaic conditions Baance the ability to organise the body over ts support point quicky and accuratey. Posture: the neurouscuoskeea relatonships whch optiise jont otion and uscular acion, rigger automatic stabiising acivty and minse sructual stess on he body. Optima functiona motor paern: the tng, proporion and sequencing of musce activation Neuromuscular contro the unconscious, automaic actvation of oint stablsing uscles to pepare
fo the ipulse to ove, or respond to rapid, sudden or unexpected body control challenges o loadng ouw, 2006). Movement symmetry the baance of oveent and counter ovement around a controled central
axis n he body
eaning abou these plars can help you to structre your pograe in a way hat ensures tha you have the oton and conrol necessary to ove wel They prepare the foundations o which you can safely and eecively develop: •
Speed
•
Power
•
Srength
•
Aglty
•
ebilty
•
njury resisance
The entre training pograme s therefore nuenced by nctional stabiiy o better understand he role of ncional stabiity in spot, ths chapter oulines he prnciple of sablty as t elaes o oveent 2
CHAPTER 1: WHT IS STBLTY?
Functional Stability in Spo In the human body, the term stabity describes how effectively a body manages forces. e oy ust
poduce orce in orer to ove, an tereore ust anage te oecanca stresses it pouces witn tse A ootae ust aance ise perecty ove is stance i, an aintain a r an supportive p an trunk in orer to strke te a accuratey an powey wit is oter eg Witout ts stae ounaton, te orce generate y te kicking eg aects te postonng o te payers pevis an spine, causing stress on s gron usces a on joints o te ower ack, as we as ecreasing power an accuracy Simiay, a tenns payer wit a weak trunk w copensate or te oss o tis r supportive ounation wen payng a orean y overusing ter souer musces, aectng tei tng an oveent pattes, osng power an sking njuy e oy must aso wihsand oces ipose on t y ts envionent A goo swimer tes to use te resistance o te water to generate an eectve pu, ut wtout sucent tunk an soue staty, tat same esistance can orce te souer into a poor position, eaing to ioecanca ineciency an oen souer injury e goun reaction orces pusing up troug te oot o a runer as e strikes te groun sou ep to prope im orwar, ut witout a stae pevis tese oces can instea cause a vertica coapse in joints o te oot to te ip. An ice ockey payer ust wtstan a iect ow o an opponent, an a sot putter ust ovecoe gavty n ore to project is sot up an away A o tese etea eeents eer orces upon te oy an w require an atete to espon an aapt to conto te A
usefu denition for stability is, "the abty to utilise the body's structures in the safest most
ecient positiona reationships for the functiona demands imposed upon them
e key wors ere ae ecien an se e concept o ecienc sts at te eart o sports training eay, an atete sou e ae to pouce te est esut or s or e eort nvestent For eape, wen novice goers try to rive te a, tey geneate a great ea o usce activty ut are unae to consstenty ocus te orces tat tey generate into te ost eectve patte o ovement. e eatonsip etween eor an outcome is skewe towars eo is is inecency. Wen poessionas peor te sae activty, tei greater ski resuts in a onge, straigter rve, ut te eve o uscuar actvity, or eo investent, is ess ey o not use wat tey on't nee e proessona s ore ecient e sae eect can e oseve in any sport ose wo tuy ece anage to iniise te impression o eort wen copare to teir esut or outcoe ey are ae to canne teir eor into te ost eectve ine o orce. ey are eien n sipe ters, capions are not peope wo ake cut tings ook icut ey are peope wo ake icut tings ook easy Functiona staity can inuence tecnica peorance y ncreasing ioecanca ecency By ncreasing oecanca eciency, we can aceve etter esuts or our eor n cerain circustances, ts ay inuence pysioogica eciency, atoug te precise eatonsip is yet to e ceay ene (Anerson, ., 1996; ung, AP, 2003
3
STABLTY SPORT AND PERFORMANCE MOVEMENT
The other e word n our denton s safet. Insucent stablt aters boechancs whch can lead to njur for a are of reasons Ahletes n ultdrectona sports can susan acue njures because the are unable to balance and contro ther bod ass n response to sudden acceeraton deceleraon or change of drecon (Beser TF Llod D.G., Acland .R. and Cochrane J. . Endurance ahlees wth boechancal necenc can deelop oeruse njures as the r to oercoe a perforance plateau b tranng harder and onger o copensae for t here s a l to how far deternaton and tranng oue can copensate for nctonal necenc wthou he bod breang down Functonal stabt can reduce njur rs b nsng usculoseleta stress anagng forces and ncreasng balance and control.
How Can Functiona Stability Inuence Movement? Directional Limitation
he prncple of oeen drecton taton s at the heart of techncal tranng and nctonal sablt tranng drect argets hs o acel oe a lb a uscle ust conract and there us be a ed or sable pon for that uscle to pull o f t s to l s ncton eectel If t does not hae a stable pont to pul o wll lose ecenc e. t taes ore eor o achee the sae oucoe. For eape n the dagra below we can see ha f a force s appled to a ed pont t s e hat the person wll produce a result tha corresponds to hs eort and he sateboard wll speed awa o he wal The onl drecton of oeent n the sste s awa o the wal.
If the person res o eert sar eor aganst a se-sable surface the result wl obousl not be so poste: the eort s the sae but force s ost as the surface "ges aganst hs pressure here are two drecons of oeent noled each n opposte drectons Applng ths nowledge f ou wanted to push another person oer ou would want o ae ourself nto a ed pon so hat the force of our push went entrel forward If ou are unbalanced part of our eor would go forward but the resstance ou encouner n the other person's wegh wll push ou slght bacward f the ed pont s los an etra drecton of oeent s ntroduced nto the sse and force s lost In a contact sport such as ce hoce ths s an portant prncple to now 4
CHATR 1: WHAT S STABILTY?
Now agne two pulley systes Te rst as a pulley xed to a wooden ceiling bea Te second as a pulley attaced to a r bungee cord instead of te orzontal bea. Bot oer soe leve of xation for te puley. However puling te weigt over te xed bea involves one direction of oveent te weigt towards te bea Wen pulng against te bungee cord two drectons are involved te wegt towards te bungee and te bungee towards te weigt e bungee cord canot provide sucient stablity for te force to be ecienty transferred to te weigt
t Secure shoulder bicep curl.
Loss of shoulder as Ied point
f we apply tis understanding to te body iagne te action of usce puling on bone f te origin of te uscle is xed or stable te uscle sortens to pull te bone towards it Te inserion of te uscle oves towards te origin ere is one drecton of oveent in te syste f te xed point is not qute secure it gives under te load of te uscle pulling just le te bungee cord nstead of one drection of oveent we now ave two te origin of te usce oving towards te insertion and te inseron towards te origin e bone will still ove and te usce is woring just as ard but te result is a weaer oveent. By osing stabiity eciency is lost Tere are any people wasting tie in gys because tey don't appy tis principle to liing weigts A secure foundation is terefore needed to support an ecent uscle contraction is principle apples weter you are ovng your tub or your wole body. Te control of eac segent of te body builds upon te stability of te next in te cain so te and's stability depends on a stable wrist elbow ten soulder ten soulder blade ten t. e tn s supportng te entire cain and is responsible for te greatest proportion of stabilty e trun ust in be supported by a stable pelvis in order to cope wit tis deand f any one of te lns in te can is wea an addtional and unwanted drection of oveent can appear n suary to benet ost o a usce contraction you ust create a xed point for te uscle to pull o n a dynac oveent te xed point ay ove reative to oter body parts but sould not colapse towards te nsertion of te contracting uscle
15
STABLY SPORT AND PERFORMANCE MOVEMENT
Securing the Planes of Movement cen mvemen mainans mtin in he mst diect pane fr he requred ask Sme sprs such as sprinting eight iing and cycng are predmnanty uniplana e hey are mst eecive hen the grss mvement is imied t ne pane Mutdrectna sps such as enns and ftba requie cntr n mutipe panes. The sagittal pane (SP) s he frad and backard pane Running cassc Nrdic sking and cycng represent sagta imb mvemen Aling the spne absrb the mtn f a hse hen sttng t the trt r erfmng a series f back ps as a gymnas demnsraes spna sagita min The mvemens f he sagital pane are ein (frard mtn in the runk bending n he imbs) and etensin (backard mtin n the trunk, sraghtening in the imbs) ,
he coronal pane (CP) s he sde mvemen plane A gymnasts spne mst sde bend all hs egs t sng ver the pmmel and a veybal payer may need t adust he arms sdeays blck a spike effectvey. A defensive payer n handba may have hs arms ut m his sides bck a pass r he may need change direcn sdeays quickly mving his egs apat The mvements f the crna plane are abdctin (mvng lmbs aay frm he bdy) adducin (mvng the imbs ards the bdy) and sde bendng (n he spine pevs) The transverse plane (P) s he tatina mvement pane he tatin f the pevis and rnk n a glf sing a ens frehand ccr thin this pane as des a spin cane paddes srke r a discus hres nd-up
6
CHAPTER 1 WHAT IS STABILITY?
Whr ty ar osty sagta corona roaiona or ldrctona al sorts rir control of a central longitudinal is (CLA) to aciv tir ost cnt ovn n racic ts cnra axis is no a rigd osion i s h sns of a r t xil cnra rfrnc oin which sors ovn of orso and ls. agn a r ck ta cal assng vrtcaly trog o of yor ad and down rog t iddl of yor ody s ca wod for an axis for yor shodrs horax and lvs to sooty roa arond t stll nal yo o ov asiy n al dircions o achiv a sal cntra longtdinal axs vic staisr scls s rovd a scr lafor to sot t rnk and a d stasng scl sys works to sor ac sgnt of h sin f is cntral ongitdinal axs is no sta t wil ck ndr load in a forward ackward or sdways drction casing osral and ovnt dviatons and contro ros. f axis cks n t sagital an t vis tls ir forward or ackward and h trnk s acd in a osion of wakss
Coase of he cenra axis in he sagia ane The sumed osure demonsraes a coase ino sina exion. The sine aears bowed. This is a oor osiion o generae roaiona force
The arched osiion of he sine in his unge demonsraes a coase ino sina exension.
f th axs cks in t corona an t lvis and rnk wil tit sidways onc agan acing tir soring sclatr in a ositon of waknss and corssng t onts on on sid. cnral axis st stay fu wr or no t trn is vrca For xal ic ocky ayr sown as a r cntra axs foward tild t not n H thn roas arond is axs
Coase of he cenra axis in he corona ane. One hi is higher and he sine is bucked sideways, concave on he e
f h cntral axis colass roaiona ovnt wi rstrctd d to ont corssion on t concav sid of h collas and so tss nsion on t convx sid Performing stretches to increase trunk rotation will not transfer effectively to sporting movement unless you work on stabilising your central axis.
7
STABLITY SPORT AND PRFORMANC MOVMNT
Introducing Unnecessary Planes Technic erros re oen spotted s nnted movements bt e cn be more specic by identifying nnted pnes he most common occrences of nned pnr movement occr hen the cenrl xis colpses sideys into the coon pne For exmpe ring is primily sgit nd trnsverse pne ctivity (the egs move n forrd-bckrd diecton hile the sholders nd pevis rotte rond the centrl xs bt thletes cn be observed diverting forces into the coronl pne hen her feet hit he grond collpsing the pelvis so ht it tilts sideys on impct llong her knee to devite nrds ollng thei foo nd le into excessve pronion or ipping thei sholders om side to side Forces hich shold be directed t moving forrd re seeping sideys costing the rnner propsve poenil nd ltimtey speed he sprin kyk pddler ho does not hve scient pelvic rottion ill diver the movement ino the coronl plne csing the bot o tp from side o sde nd demonstrtng excessive sde bending motion in the spine
The le pcture shows a collapse of the cetral axs to the coroal plae Sde to sde movemet wll be greater tha rotatoal movemet The rght pcture demostrates a rmer cetral axs wth rotato as the prma moto
A gofer h poo rottion mobity or
indeqte trnk nd pelvic conrol ll try o gin sing moton by shiing their eight sdeys ino the coonl plne s they tke ther clb hed bck.
The le photograph shows the goer rotatg hs pelvs ad shoulders I the rght photograph he fals to rotate adequatel He mustd aother plae to move ad sh hs hps sdeways to the coroal plae
8
CHAPTER 1
HT IS STBILTY?
The pana concept o otion occur at two evel local (individual join otion) and goba (total diecion o oion) We wil be working ainly with the globa concept within thi book; however it i ue o be aware hat all joint oveent contribue to the eciency o globa oveent.
Rotating Throgh the Kinetic Chain The kinic chain i the erie o join reationhip tha ake up a oveent ro a global perpective, waking and running ae largely agittal oveent, with the ar and leg oving in a orward and backward direction or a tota oveent direction objective o orward oion However, i we ake a oe echanical perpective, waking and rnning are in act rotational activiie A you take weight onto one leg, the bone o your anke, hin and thigh roate to lock he joint in oder to upport weight, and hen unlock a he leg wing through or another tep. There i theeore a continuou aleaing locking and unocking action going on. Thee i alo a continuou otation/counte roation action occurring A you tep orward with your le oot, your pelvi on the le alo ove orward. In doing thi, your pelvi i eectively rotating to the righ relative to your houlder Thi otion dive rotation o the pine A your pelvi ove oard on the le, your chet ove orward on he righ, bringing you right houder oward Your pine i cun aing o hat the houder and pevi ov in oppoie diecion Thi natural otion allow u to ue the ipule creaed when our ee trike the ground to propel u oward, diving ooh ecient gai (Don Tigny, R, 2005. It i o critical to walking and nning eciency that i ha been called the spina ngin (Gracovetky, S., 1997) Degree and peed o pelvic and houlder rotation are aong the acto that have been lined to nning econoy (Anderon, T., 996) Thi counter rotation action alo diipate the oad on you pine a your oot trike the ground. n doing o it can reduce joint re Fro a echanical perpective, it alo change the deand on the leg and abdoinal uce. Soe ditance running coache have iundertood the "core tability concep and train their runner o keep their pelvi and houlder paallel and acing orward a tey run. n doing o, they increae load on the propuive leg ucle, decreae tride length and copoie hock aborption in the athlete join I you dont have couner rotaion o the pelvi and houde (or ore accurately, the chet) in both direction, your body wil nd another plane in which to ove. Thi i ot coonly the corona plane Inead o the houder and hip ooking relatively level and the head poition reaonably conitent, they appear to ip or rock o ide to ide in repone to eg oveent Fro a global perpecive, intead o energy being directed orwad, it i being diipated ideway. Athlete with rotational retiction can copain o oveent liitation which dont iediatey ee to be eaed Runner who have tride length dierence ty to increae their hatring eibiliy to iprove the hor ide, but oen need to ocu on allowing their pelvi to ove oward uciently on that ide a t he oot wing through Another exaple would be runner who coplain that one houlder i ti or hat an ar doen't ee to wing reely, but no reaon o thi can be ound when the houlder i teted When oberved carely hey don't otate their che eveny in both direction They t end o pull the houlder down intead o leting it ove backward with trunk rotation, o the elbow doe not ee o ove a ar depite the availabiliy o oint oveent
9
STABTY SPORT AND PERFORMANCE MOVEMENT
ecoing ore aware of your natura rotational oeen can iproe yor yetry, bu pecic oeent can alo ep o pinpoint pecic area of decreaed roaion n laer tage of te book we wil ook a rotational exercie for te foo and lower eg ip pei and trunk
onathan Edward demontrating counter body rotation. Notice the degree of trunk rotation around hi central longitudinal is.
Key Conceps f you do no ae cient joint oeent in one plane, your body will try o ake up te dierence by oing in anoter, uually unwanted plane Yo need enog movement in all inoed oint to perfor yor tecnique eectiely f your body doe not ae ucient tability in one pane, it wil perit nwanted oeent in anoter plane You need cient control of all inoed oint
Persona Invesigaion Which s your pedomnant waking pane? We oten don't notice how we walk, but we ae awae that some people are moe ecient wakes than othes. Some peope can walk quickly wth tte eot, but some of us tire ater a short peod of wakng faster than we normay do. Osv xs Start by walking nomaly. •
Look at yousel as you wak towards a miror: does your head stay balanced n the cente o your movement o does it move fom side to side?
•
Look at your shoudes do they stay evel o do they tp fom side to sde? They may ony tp to one sde
•
20
Is you stride ength the same on both sdes?
CAPER
WHT S STBT
Awss xs Sat by wag oay. If hee s vsbe side o side oveet you goba objectve of owad (sagitta) oton is beg coposed by divetg oveen to he coonal pane You eo s no gog the decio you wan t o! his is usualy caused by deceased rotato o he pelvs ad shouldes whch you can investgate as follows. Pace you hands on you pevis and note ha as you foo oves orwad so does he pelvis on ha sde Does you pevs ove owad he sae distace o boh sides ae soe e to exaie this especiay i unnng is par of you spo Alow you as to swng eey now and noce that you shoudes ove forwad ad bacwad as you wa. I you iagie a ie across you chest fro shoulde to shoulde you wl otice tha i s no us you shouldes but you whoe ches ad b coplex oating o e o ight Do you roae he sae distace in boh diecons Dd you notice hat as you pevis roates orwad on one sde the shoulde oves owad o he opposite side his is caed counter body tation, and s he dvg foce fo eicie waig and unig If you have oud a dieence bewee he sides can you ae oe eve ust by focusig o it Rathe han ocng one side to ove oe thn abou elaxing to o t o ove oe As you pelvc roao becoes oe eve does you side legh change
Coapse Wiin e Same Pane Fnctional stabliy problems can also appear as colapse wthin the same plane. This occrs most commonly when he central axis colapses into the sagttal pane. A ooballer hrowing n om he sidelne can colapse within he sagitta pane by aking hs into an excessive backward bend as he moves he ball ove his head losing conro o his owe back and decreasing the powe o hs thow A volleybal player landing om a jmp may al o absorb he andng orce hogh his hips and knees casing his lower back to bckle nder he mpac A cross contry skier may not have scen stabilty to maintain a consisten posiion against he stong movemen o hs arms as he pls throgh wih hem and this shows p as a wave ike p and down moion in he spine In the lower body colapse wihin he same plane leads to longe oot conact tmes on the gond and deceased power Endrance rnners or spines who appea to "s down as they oot srike or jmpers who dop their hps too ar on take o wil nd ther peormance edced his happens. Imagine yo legs are led wh pesssed ai Yo wil bonce o the grond each ime yo oot hits i Howeve a small pncte appears ar stas to escape and yor eg sats to bckle on mpac wih the grond. It may bcke in he same pane o i may bcke sdeways The moe it bckes the more eo i is o psh o again In yo legs yo msces work n partneshp to provide the same spport as he imaginary air I the msces sppotng yo onts react oo slowy o are in ac the wong ones o the job they wll perm oo mch bendng in response o load ncreasing oot contac imes he mos ikely aea to have a "pncte is at the pevis and hip 2
STABLITY SPORT AND PERFORMANCE MOVEMENT
Investigtion Fo mos spors hee is a predominan plane and possiby a number of pane vaiaons in he imbs a diferen mes In yor spor whh ae he main planes of movemen? They oud be forward-bakwad (saga sde movemens (orona or roaonal or many spos a nmbe of planes wi be sed. To wok he panes o o a movemen irs idenify a sa posion for he runk and egs. From ha poin work o whih dieon he egs wil move whih way he pevis wi move and whh way he nk wil move
Example •
To kk a fooball an axis is ormed from he sane oo up hrogh he runk One his axis is seue he unk movemen is lagey oaiona wh he pevs and sholders oang in opposie direions
•
In eesye swimming he whoe body should oae eany aound he enra axs so he posiiona reaionship beween he hes and he pevis wi no markedly hange The maor roaion does no ou whin he body iself The moon o he kik s sagia The arm moion ombnes al hee panes
•
In skng he hps and knees ms absorb andngs in he sagia plane b he rnk and pevis se roaon and sde bending on uns
Specific Example A road rang yis inds ha hs igh knee always seems ose o he ross bar o hs bike as he ides Hs eg aion is deviaing rom he sragh sagal plane o he oona pane I s aerng he ange o pressre hrough hs peda and puing he muses o his hip a a dsadvanage Ths makes diving of a e hand rve ess powel and aso ps moe sress on his lower bak Think o somehng abo yor ehnique ha yo woud ike o impove Is hee a pane ha you ae no onrollng? Ae you droppng no a ess eeive pane?
Secuing You Limbs Your ars and legs do not attach directly to your trunk nstead they attach to ony "grdles and t s through these girdes that orces transer etween lis and trnk. or orces to transer etween the is and the trnk they ust pass through the shoulder girdle or pelvic girdle The only ony attachent securing the shoulder girdle and thereore the ar to the skeeton s where yor clavcle colarone) attaches to your steu (reastone This is a tiny attachent when you consider the loads that we expect our ars to tolerate. Siilarly the pevc girde which connects the eg to the trnk is ony connected y ony attachent at the ase o the spine Once again consdering the orces that we expect the egs to produce this is a very sal attachent Clearly ony attachents alone cannot secure the is. There ust e a hgh degree o scar support to enale us to unction 22
ATR WHAT IS STABLITY?
Fr th gratst aunt f supprt h fcs h lbs ar idally tansfrrd tugh th grdls t th tunk vr large surfac aras va utpl uscua atachns t th skn. Th bad stuctu and intrcnnctns f th sabiising uscls ak h prfctly suitd t h b. wvr du t a varity f rasns yu ay us alrnativ stragis scur yur ars and lgs Unfunatly ths altatv patts us uscls which ar n suitd t sablisng and cntrling jnts. Thy ay ransfr h frcs t sall sufac aras which fcuss th lads n bdy issus whch ar n dsignd tlat h rpatdly r fr tndd prds f i. Thir actin ay als pull hir atachmnt pins wads ach hr changng th bdys psur and cpisng bahing patts and uscular lins f pul
Skeleton, posterior view The shoulder girdle comprises the scapula (shoulder blade) and the clavicle (collar bone) The shoulder girdle s only direct attachment to the main skeleton is at the small junction of the clavicle with the steum reastbone at the steoclavicular joint The pelvic girdle is made up of the triangular shaped sacrum at the bottom of the spine, with an ilium either side The pelvic girdle s only direct attachment to the main skeleton is at the small joint between the Jh lumbar vertebra and the sacrum Note how small these attachment points are, and then consider the size of the muscles acting on the girdles and the forces that athletes will need to transfer through these girdles to the trunk. A considerable muscular network will be necessa to secure and support the pelvis and scapula
A
B
Prone hamstring curl (A I the broad corset-like deep abdominals work in partnership with the large gluteal muscles, the pelvis is stabilised by spreading the load of the weight across a lae surface area of the trunk (B I the hipexors and back extensor muscles a used to stabilise the pelvis, it is being held in place with relatively narrow muscles which attach directly to the spine, and the load of the weight is focused on a smaller more vulnerable area
Stabili pvds scur atachnts fr cntracting uscls t pul liinas unncssary vnts s hat fc is fcusd in th s ctv dictin and actvas uscs whch ar physigcaly dsignd wk a lw cst fr lng prids n ding ths hings it can inunc spd pwr strngth ibilty and agiity Functional stabili cbins stabiiy cncpts wth nctnal biliy baanc psur and sytry t prvd vn cnl rlvant th qurnts f an individual sprt 23
STABLTY SPORT AND PERFORMANCE MOVEMENT
Optimal Peormance Vs High Level Compensation "The human being has a particulaly deep attachment to his movement habits since he ceated them himsef'
R Aln 199 vey athete has a mvemen bjecive. Wheher t s t mve fase jp highe r even just i a heavie weigh in training hey wil ry nd a way t meet that bjectve f an ahlee has a dec in stength exibiity, crdinatin balance stabiity r peceptin hey wl uncnscsy ty t nd a way t achieve he veent bjecive even if thei ethd is nt bimechanically dea Ths s nwn as compesatig Cpensating wil cause devan fr a echncal "deal and can be draaicaly bvis vey sube I is an atept t nd a sutn t ae p r a weaness r cntl pble ven high perrance ahlees cpensate and t s chalengng r the cach evauate the t cause he cpensatn and fate a stategy verce i The prble wh cmpensating is that whie nitiay appeas aw the athlee t perf a cetain sill t raely yieds pially ecien perfance ver ie. This is seen even in hgh perfrance ahlees Many ahleic perfrance plaeaus are assciaed wih cmpensatry veen strategies hat cannt suppt rther devepent The ahlee ay have denstrated grea pena even acheved sccess at an early sage but a lss r persisen barier t iprveen s eventually reached he cpensay straeges are n addessed Cpensatng can ater the stess ats n dffeent bdy sruces This can lead t veuse nies sch as endnis r even cnibe raaic njes whee he ahlete has been nabe t cnr he rcs which are actng n hs r he bdy An ahlete can cpe quite successfly by cmpensatng as lng as her abiiy cpensate aways ees exceeds the degee r durain physica ading pn heir bdy. Ability to compensate > physical/functional loading . trainable system is intact
f he ncna ladng n he bdy exceeds is abilty t cpensae njry can ccur. ncreasng the training lad seting new gals r rying t nd that extra tny pecentage when t cunts in a cpettn can be jus enugh vead the syste Physical/functional load> ability to compensate . trainable system is impaired (inju/plateau)
Being njy-ee n the present desn't garanee that al s we f he te Smeimes i sees tha he bdy s cping wel b aer yeas unbalanced frces a bdy stctre beas dwn and resiss heaing Basic estng as lned n Chapter 4 can hep t dent the cnl prbe tha led he breadwn f he sse s n addressed the njy tends recur r persis. Cpensatng alers he veen patte f he ahlete away the deal vement strategy f his her srucure and sprt Cpensatng r a physcal shrtcming causes a veent dysfutio A veen dysfunctin is an necient sraegy eet a physcal deand / oahig aguage, a movemet dystio is syoymous with poo tehique. 24
CHAPTER 1 WHA IS SABLIY?
Soees copensaing s consed wih persona syle We al have derent physcal characestics, and his can poduce vaiatons n he ovea appearance of a oveent Many athees wth hghly dsinctive oveen are success, as hey use he oveen srategies whch best su thei physca ake p Despie his the successl athee who s elatvely inury essant wl deonsrae ndaentaly sound oveent and conto saegies whch are consstent wih nora boechancs oin conrol and uscular pateng eentatng pesonal sye o copensaing is no easy when ookng at he athee perfoing their spo soaing and eanng he eleens of conrol can hep o ake that dstincon The tesing secton in Chape 4 of his book focses on the ndaena buiding bocks of contol whch suppo ecen oveent hese shold be conssen fo athlete to ahee hee is no personal stye invoved
Noes from he Cipboard: Movemen Dysfuncion An elte male trathete returned from an international champonshp wth a rght quadriceps nury whch was failng to hea When examned, he dspayed exceptonaly poor trunk and pelvc control, poor balance, and "fxng patterns of excessive muscular activity from hs eet to his neck during al movements On the treadmill he ran wth his trunk tipped to one side and when asked to peorm a simple knee lft n sitting or standng, he used so much extra trunk muscle actvty to stabse himsel that he could not inflate hs lungs fully Technically, he had made ew improvements over the previous years, but had nevertheless enjoyed success at natonal evel The athete was overusng hs rght quadrceps as part of a compensation pattern for poor stabty and balance. He used them even in movements where the quadriceps woud not normally pay a maor role It coud not heal as t was being constanty overused The stablity and baance defcits also prevented hm from mprovng hs running technque This athlete needed to: 1
Secure hs centra longtudinal axs n order to mantan symmetry and decrease uneven loading
2
ntegrate better trunk and pelvic stabty nto his movement
3
Re-estabsh norma breathing mechancs
4.
Re-estabsh norma baance reactions
he athlete was gven remedia exercises to address the problems, but needed to sta at extremely ow eves n order to activate the correct neuromuscular patterns Ths s common n elite athetes who have repeated their exsting movement patterns many thousands of tmes Gradually the athete was able to progress, and was able to detect a diference n hs running technque A session on transference o the new prncpes and patterns to cycling demonstrated that wth correct patternng hs power output could be mantained wth far ess effort On physioogical testng t was found that greater speeds were acheved at ower heart rates, demonstrating a relatonshp between hs physoogy and hs biomechancs
Stabity is oen plcaed when oveen dysncions appea but stabiy probes can be he est of ohe oveent aterng ssues, no js he cause
25
TBLTY, PRT ND PRFRMNC MVMNT
What Can Cause Movement Dysfunction? Pimay Loss of Stability Staiity can e divided into tructual and nctional categoie Structural instabili occur when a ody tructue fail uualy a a reult of direct tauma. An anterior cruciate igament upture in the kee or lateral igament upture in the ankle are common example n the preence of tructura intaility control of the inured oint itelf i aected ut aance taility mucle patteing and control ae ao uualy atered ven if the athlete ha ugery a functional taiity pogamme will therefore have an impoant oe to play in the athete' rehailitation.
n the cae of Junctinal instabili, the tucure are ound ut the athete i unae to conitently control and poduce force without compenating Functional tailiy taining will incorporate aance proprioception mucle patteing and control to addre thi ype of prolem. Any athete who i repetitively injured hould e creened for nctional intaility to identi contro proem aecting the area of injuy Contro proem ae arey conned to one ody area o whoe ody movement hould e examined.
Poo Postual Awaeness Staiity can help maintain an ecient poure ut paadoxically poor poture can make it hard to activate the taiie Some athlete do not undertand what an ecient potural poition fee ike a it doe not come natualy to them There may e eveal reaon for an athlete to adopt a le than idea poture
o
They may not have the exiility to achieve the et poition An exampe of thi may e a young pint kayak paddler whoe tight hamting pull hi ack into a lumped poition
e
They may not have the right muce activating to maintain thei poure. An exampe of thi may e a wimmer who ha ony trained he adomina with trunk cur ut ha not trained the adomina muce which maintain a ecure poure in the wate when the trunk i taight
They may have inucient ody awarene. ven if they are corected they cannot feel when they change their poition and etu to thei noma potue.
f an athlete cannot change their poture while actualy peforing their por they need to e tained in le compex way rt t may e that they need to practice potural awarene in impe tak uch a thoe provided in Chapter 5 o that joint moility and contol need to e retored to make it poie to change poture when the ody i moving The tet in Chapter 4 hould help to identi thee iue. Reinforcing potural principle in al apect of training incuding exiility and trength and conditioning wil help to deveop potua awarene
Loss of Range of otion f ange of motion (ROM i etricted whethe ecaue of joint tine mucle tightne o motor patteing it i ikely that the ody wil have to compenate to ry to performance ojective Fo example a common repone to retricted houde exion i hypeextenion of the lumar pine which give the fale mpeion that the im i achieving adequate range
26
CAPTER 1 WHAT IS STABLITY?
Ti can be een n many yung wmmer and gymnat a tey perrm er warm-up and tretce and i te cac i nt aenive t rm i pate wil peri. I nt creced mvemen dyncin wl be vey dcul t didge a t becme negraed in te nervu ytem e atlete. Cace in carge yung atete ud be aware tat l pecic ebiiy can ccur during grw pr and i range mtn can be very dicut recver Ti particular pate i en aciaed wi lwer bac pain in prt wic requre gd uder eblty. rn ablty training wil nt reieve lwer bac pan n t alee nr wl i mprve er unle t i cmbned wt tecnique t rere nrma ulder in mn. Te cncep eive exibii eplan t penmenn (Sarman S 00) Fr m u me tructure in ur bde ave mre gve tan er tat ey are mre eible. T i nt alway a gd ing tctre wic tend mve mre readiy becme vulnerabe t ncreaed train and evental inry epecialy wen teir cntrbutin nt par e nrma mvement patte r te acivty. Gymnast demonstrating poor shoulder mobili with her lumbar spine in a neutral position. In her sport, she must be able to hold another mnast over her head. To do this the load must be supported directly over her body Due to her poor shoulder mobili the only way that she can bring her arm s directly over her head is to move her spine into a deep extension curve This resulted in spinal stress factures Stabili training will only preventjrther iu the shoulder mobili is restored
Funciona Rigidiy I an aee nt mve nrmaly wen eed paivey b tey dn't ue a avaiabe min a par er ecnique t may be at ey are dipayng fio igidi. Ti en devep a an atete tre t cpe wt a iger balance r tablty calenge tan ey can adequatey cntrl Intead uing ncinal tabiiy wic alw tem mve uenly wie il n cntr te alete creae a ale ablty by ncreaing er general mucle aciviy partialy immbie a erie n T c bdy pa int place but den't aw e atlee t mve reely and ubly Ti wl be a big diadvantage in prt were wi reacin and ne adutmen are neceay uc a n alpne ing r equetran event In p wic require larger mvemen te imb le tenn it wil caue dicute n mvemen equencng cange n nt alignmen r l baance. I e tuain i alwed cntnue te alee le bdy awarene in e area maing ecnica mprvemen eremely dcut Example
unir alpine ing quad wa nctinaly aeed t etabl weter tere were in beween ecnical prbem n e pe and er pyica caracertic. In all e er w ad dculty n mang rig tu nctnal rigdty e le wa und ang wit le pelvc abiity prbem and decreaed ablty t actvey cange te preure under te le e le t wi ubtey Te bdy depend upn accurate natn cmng m te in rder t nw w t balance iel rgid t cann eed bac accuraey a i i eectvey immbiied. In rder cpe n e lpe wu aving gd qualty inain cmng rm te e er were ung a cmpenaty but inecien tecnqe t keep eir baance and cntr. Tey made teir leg mre rigid and did nt traner teir weig eectvely A
27
SABLY SOR AND ERORMANCE MOVEMEN
In s stuaion, e st poi is to establs te atee's abli to ceae and detec sall pessue canges. Restoaion of awaeness in te aea s a pat of tis pocess Stabit acties wc in te oo o e ip, and actate te pelic sablses n esponse o weig ansfeence can en be added n cobnaton wt baance anng inal, spos specc wa-up dis noing foo pessue canges and weig anseence ae pefoed on ss po o iting te sopes
Persona Investigation Stand on both feet and ee the surface of the floo unde you soles Now stand on one leg: has the musce tension n the oot you ae standing on changed? Now try cosng you eyes whe standng on that oot and to chalenge you more move you arms n any direction. Do you eel the tenson n your foot increase as the balance challenge nceases? Some people incease t so much that the foot becomes competey igid, which means that t is not n such good contact with the floo When ths happens the foot cannot tansmt accurate nformaton to you to hep you to balance.
Insuicient Contro o Momentum Speed is soeties deeoped wiou aention to wee te atee can contol tei own oentu If te alete cant contol oenu, e cange o diecion wil be clus and sow, o e wil be poo balanced o pefo an acion Depending upon te spot, owad bacwad, sidewas o oaonal oentu a need to be conoled A tennis plae a be e quic to acceeate to a dop so oe te net, but wll need o conol is fowad oentu to se up e so A footbale a be quic o s gt foo o oe eft, but wen e ies to oe gt of s le foot, s tun oenail contnues to ip awa fo te new decton o oeen, slowng i down A basebal pae a ecee a ba in e ai and tu s bod to and facing a dieent diecion, but njues is nee as e ais to contol is oaion
Poor Baance Poo balance is supisngl coon een in elte aletes Routne nctonal esting o ntenatona spintes, badnton paes goles and contepoa dances eeaed a os of e could not conto sipe balance ass Balance eques an inepa between ou son, ou nne ea and ou bods feedbac Man o tese atetes wee unabe to coplete een sple baance ass wt ei ees disaced To copensae, te nceased e usce tenson in tei bod, wc deceased ei obii and aected te tecnque Balance is not on a poble n standing n dessage ides and aa paddes, signicant dffeences n balance between e and ig sdes ae been noed o coelate wt tecica pobles
28
CHAPTER 1: WHAT is STABLITY?
oo Coodnaon - Movemen aenng Te seqencng o oveent ay case a oveen dysncton Ts can be seen n any dynac sport bt vey obvos eapes can be ond n spors sc as enns aer row do o gol were coodnaon and ng o pelvc and solde roaona oveent s crca or orce podcon ecepton s nked to pateng probles In a o ese sports e alete ay peceve tat e os portant eleen s e a oveen Tey tereoe ocs on s body pat and t s oved earle n te seqence an t sod b cosng down te rea sorce o powe generaon wc s n e pevs and tnk
Champion hammer thrower demonstrating perect trunk and pelvic alignment Her power is produced with rapid whole body rotation and the arms are used only as the end o the movement chain.
Tmng Soetes poor stablty s assocated w ng probes o sow eacton es as deonstated above I s s e case saby tanng needs o be done n conjncton w ecnca odcaon
Two netball players demonstratingjumps Their sport requires that they must catch overhead, be able to tu in the air and pass the ball beore landin In A, the player is taking o too late and is thereore having to catch the ball behind her head, causing the weak spinal position In (B) this player has good timing and takes o f earlie allowing her to achieve a stronger spinal position
oo Undesandng of he Movemen Requed Ts s a concaon sse beween e coac and te atee I s no nsal or e alete to be nstrcted o peo a oveen o skl n a certan way b te ce tat akes sense to te coac ay be ndesood o ean soetng derent by te aee Te atlete eeoe peors e sk as best e o se can bt ay coose oveen staeges wc eseble b do no epcae te skl Ts s oen seen wen alees ae tryng o lea weg lng Te sabse syste ay no be wokng eecvely n te patte de to a sndestandng regardng body poston and scle acon. Example
A powe er ned s back we atepng a dead l Wen qesoned on wa e ogt te oveen sod be e sad at ed been old to ps s ps ot as e led He teeore ed to qckly ts s pelvs oward and tow s soldes backward loadng te spna scres aay 29
STABILTY SPRT AND PERFRMANCE MVEMENT
Once e atlete ndestood te role of e gtea muscles in stagtening is p, e was able o activae tem along wit s deep spinal sabsers as part of e movement His iing action canged om a forward trust of te pevs under e spine o a strong ip exension moveent Bot tecnqes saigtened te p, but te new tecnique increased e action of te power gueal musces and decreased te pessure on e small spinal strucues Te alee began liing safely and powerly, moving pas s perfoance pateau and regualy iproving is personal bess
Poo Training Design Injes and pefoance plateas may arise from taining practces ta ae nsuiabe fo te capabltes of e alete Tee are many raning pogrammes devised on wa e atlete should be abe o acieve, rater tan wat tey acualy can aceve nder contol Wen tis dspaty occurs, te aee us compensae o anage te tainng deands, and s leads o tsse breadown or fale o progess Moniorng how an aete pefors a as rae tan ust wee e o se copletes i wl elp o prevent eors le s Eample
A ig jmpe was expeiencing perfoance deeroaion, and altog e coac ad woed ou a periodsed pograme based on e compeiton scede, noting seeed to be wong Obsevaon of te aee perfong boundng dils expained e problem. Ts aete demonstrated poo pevic stablty even n static dris. Te oveoad of bounding was causng a coapse of er onts, and was swicing o te very uscles ta se was tying to an Te poblem was easiy ovecome. Te g jupe's pogamme was modied so at powe wo was iniialy done o bot egs wie e pevic stabliy developed adeqaely o cope wi singe eg wo Te corec muscle patways were activaed so ta se could star to absorb and prodce foces moe eecively Te pefoance plaea was ovecome by focusng on te qaiy of e atlees movemen, and tis was acieved by nialy reducing te eve of trainng dicy instead of nceasing t
Stress Atog stess mgt orgnate in e nd, t is mediatey eected n te body Stress induced canges in muscle acivaion can appear as exemely sube moveent dysncion, and t ay ae a igly sied evaluaion to detect i I may compromise soc absorpton, avalable ange of moon, ovement pateing and uency, and under te deand of ig leve tainng and compeion, can lead to pan and composed perfonance. Te diaprag s a ey part of te run stabity mecansm (Hodges et a, 2, so stress indced canges in breag patten can infuence tun stabiiy An alete can tigten p nde presse, o unconscously gard tei movemen as a resul of a pas njury. Tey mig feel insufcienty pysicaly pepaed, or overtn er tecniqe, nowing exacty wa sold be appening as f n a extboo, b acing te nsigt o el if i s actuay appening n ter own bodes I may appear tat stablty ay be te primay pobem, and indrecty i may be However, f stess is e rgger ecanis fo e beadown in e movemen pate, remedial sablty wo ust be cobned w manageent of envronmena facors, stess manageen ecnques, and estabisng awareness n e atete of e ln between teir tenson and te movement
30
CHATER 1 WHAT S STABLITY?
Stability Principles in the Training Programme Fo staiiy raining o have an impac pon ahletc performance severa steps shod e implemened
An assessmen of stality and ody contol shold e made o esaish a aselne om whch o work y dong ths yo can dentfy specc weaesses and stctre a progamme to accately target proems hs is moe eectve than perfoming geneal "coe eecises whch may miss he main sses Assessment mehods are povided in Chape 4.
Reate he es ndings to techniqe est ndngs sally eae o techcal poems and ths estashes he eevance of the saility training at needs to mpove? It cold e any nme of things ncding he aity o emain nned ody alignment and dynamc postre foo conac times aility to tm qicky ailiy to resst an opponent coordnaon of the pper and lowe ody or he aility to e aanced t moile If yo or he ahlete yo ae workng wh has a technica prolem ask yorself wha hey wod need to make impovement possile Eampes of ths cold e ete leg alignmen moe ody roaon mpoved wegh transference a moe strongly conected am geae hp sength or impoved eility
e
Invove any pofessionas who provde coachng condtoning o heath care as he ndings wll e elevat to al of hem he ndings wil inence desgn of he stength and condtioning pogamme give the coach a new approach to mprovng technie and help he spos medicine eam o ndesand possile mechansms of injy
o
Relae the demands of the spor to the level of staiy tainng that needs to e achieved For eample which panes of movement ae involved wha ae the speed and endance demands s i a conac spo and is t an open or closed skl sport?
e sysemaic. Yo need to activae he corec mscle grops to gain asic saliy and gaday ncease the compeiy coordinaion and load ntl yo mee the demands of the sport. o gain maimm ransference the same principles shold e emphassed in al aspecs of aning incldng he wamp srengh and agiity ainng sports specic dls and the spots movemen isel
he ne chapter wl eplain he asic anatomy of sailty so hat yo can famlase yorsef wih he mscles yo wil e sing and ther relevance o sporing perfomance
Chapter Summary •
Stabilty helps you to ceae ad conrol orce
•
Body awareness, baace beathng postue
•
dysfucos bu i may o be the primay issue Sometmes stabity ssues are an efec
and moblty all conrbue o stabiy •
ather ha a cause
We have choces in the muscle pattes tha we use but ou habits are not necessay the most effciet optio
•
Sabiy ca limit unwaned movemes
•
Without sabity the joints ca buckle wthn
Poor stability ca corbute o moveme
•
I ou movemet habts ca't mee the demands of tainng we compesate Compensatng s often assocated wih poor techque.
the same pae o no aother plane
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CHAPTER 2: THE ANATOMY OF STABILTY
Chapter 2: The Anatomy of Stability Stabilisers and Mobilsers The Central Control Zone: the Trunk The Lower Control Zone: the Pelvis The Upper Control Zone the Shoulder Girdle A Whole Body Approach his chptr ds wth th bhviour of muscs in ncton nd dysnction stbity chns dpr undrstnding of th ntomy nd rtonshps of th muscs you wi b ctivtng my hp you to ntrprt your own obsrvtions nd ssss movmnt with grtr nsight Dpnding upon your ntrsts nd v of nvovmnt n sport you my wish to pursu th subjct in grtr dpth, or you my f tht this s chptr to dip into whn uston riss.
Stabilisers and Mobilisers o produc movmnt muscs must work n coordntd ptts or chns Within ths ptts som muscs r idy dsgnd to provd support, nd othrs to produc forc hy hv spcic physoogc nd nuromuscur chrctrstics nd thrfor diffrnt ros o bttr undrstnd th ros of drnt muscs withn nction movmnt ptt, muscs cn b groupd ccordng to thr bhviour nd strucur hs groupings provd gnr gudns which hp to intrprt movmnt nd pn trinng progrmms h most bsc mod is tht of stbsrs nd mobiisrs Brgmrk, , 989; Comrford, M Mottrm, S., 200), whch s summrisd n th dgrm bow A movmnt nds rm foundton, nd musc group cd th local stabilisers provds th most ndmnt of jont suppor hink of ths s joint conrolers. h global stabilises provd contro of th moving prts throughout th motion nd so produc forc hin of ths s movement controllers h global mobilisers r th movemen producers his grouping dos not xcud mobisrs from hvng stbisng ro, howvr bsd on structur chrctristcs nd bhviour thir movmnt-producng ro is most rvnt whn consdrng trining mpctions. h boom of th pyrmd supports th othr muscur ctions, yt it is st tndd to n trnng Whn considring th drnt bhvour of th muscs of th body, w ris tht ny movmnt w nvov th intrpy of stbsrs nd mobsrs t is thrfor importnt to rn ptts rthr thn muscs. Howvr, if musc s not ctvtng corrcty, th p w b distortd. f ths is th cs t s most ky to b stbsr which is th mssing nk f t s not rng s pr of th ptt, t must b stmutd to ctvt nd thn rintgrtd into th p. rying to compnst wth othr muscs wi not promot smooth, cint movmnt.
G Movement G Force production/contro through motion Lc Joint control (foundations)
33
STABILT SPORT AN PERFORMANCE MOVEMENT
The Local System Much of the curren research on his group of musces has been done wth respec o conrol of he lower spne, however a growng body of research s budng o nvesigae the behavour of ocal stablsers in he knee (Boga, A Keskula, D.R, 2000; eor, R. Hodges, P., 2006), shouder (Magerey, ME Jones, MA, 2003 Moraes, GF, Fara, C.D Texeira-Samea, L.F, 2008) and neck (u, G., Krs jansson, E. Da' Aba, P, 2004) In he pubic doman, he mos famlar of the oca stablsers is transversus abdomins, a deep abdomna musce These musces provide a foundaon for movemen n he same way hat you bud a foundaion for a house Wen you have he mpuse o move, they become acive us prior o he movemen occurrng n order o support the bodys structures and provde a stabe plaform for he movemen. Ths s caed feedforward response. When funcionng normay, hey actvae n his way regardless of he drecion in whic you want o move (odges, P.. Rchardson, C.A, 1997), and hey connue o work hroughout the whole movemen This steady connuous behavour s known as tonc acvty Loca stabsers do no change engh greaty when they conrac and are usuay posioned o spread cosey over a jont, so they are dealy suied to conrolng jont posion bu not for producng a range of moion. Because of hese charactersics, e ocal sabisers mantan jonts in he safes and mos sutabe poston to suppor muscuar forces, and provde a secure axs for movemen. Despe her crucia roe n ecen movemen and jont protecion, he loca sablsers can swch o for a varey of reasons. P an can inhbi he ncton of hese musces, and even f he pan resolves, hey can reman swtched o (Hodges, P, 200 Hdes, A Rchardson, A, 1996) Even fear of pain can ater he ncion of these muscles (oseey, G.L., Nichoas, K. Hodges, P, 2004). Wthou hese oca sablsers nconng as part of he norma neuromuscuar pate for movemen, oher musces n the sysem ater her roes o compensae for them. These arger global musces normay produce force or movement and are no posioned wel o manan safe and secure on poson, nor are hey physiologcay sued o he susained acvty required n a stabising roe. The ongong inhbion of the loca sabisers therefore leads to cronc biomechanca probems, and an ahee can end up n a usrang nury cyce or performance pateau as a resu. Even wtou nury, he oca sabisers can swch o. Ahetes wi commony use te movemen and force producng gobal musces as sablsers n order o cope wh a rainng demand which s beyond ther true bomechanca and neuromuscuar capabiies Ths can occur in response o excessive oading, sk demand or ranng voume The underying reason for hs aered pae may be neuromuscuar, physologica or psychologca, bu can be avoded f sound sports specic proing s provded and good communcaon beween coach, spors science and medcal personne s esabshed
34
CHAPTER : HE ANAOMY OF STABITY
Notes from the Clipboard A fmal jdo atlt arivd at t clnc wt abliy ad pa rg k. S ad ndrgon gica rconcton o h k va ya pvoly and cod o tggl wih t Sh wa in trang ad had bn givn a havy ac programm odr o gain t ncay wgh to g n r chon catgory Dpt adc o h anc programm povidd by port cc pronn th qadicp on h pafl d did o pod wth hyprtophy h oca tabli fo h k i h mda qadrcp, vat mdiali wc i t aht wa inibid o "wtcd o S ad poor pvic corol and h cod ot pvt hr kn fom aling o o th agital and into t coroal plan. r abliaio tagy wa gobal mcl dominan not j n h ow mb, bt alo r tnk ad ppr body. pctora, ppr rapzi, rc abdomini, ip xo pcia pina mcl ad hamtig w al woking contatly o ab a wl cra movmnt a, b local ablir ym clding hr low abdoma dp pinal mc, capar abiing mc ad dp nck mcl wr a dractiv T at itac progamm wa aimd at yptopy, o h ah wa ig poo pattn to ph havy wgt Th inorcd t pan, ad h at tad o xprnc ck and ow back pain in addio to hr kn pobm d to nabiliy o manag foc icnty ahlt wght programm wa tmporaily pndd in ordr o aciva loca tabiy ytm, and n rodcd a qicky a pob wth modicato to nabl to an mor ficint chncal patrn To h ah' pr low load parta bodywght actvi o qadrcp acivad btd mda qadrcp mcl and tg circmfc ncrad. Sigtly low itanc wt bt pattg roghot hr pogramm dcd mcokal r ad ncrad nctioal tngh Thogho h programm t amon of ianc wa motord aga t ah abity to hr nir ytm wthot compnatg. Inad of ocing on tngh in dividal mc, i poriid rngtning mc ca o dvop ctiv forc podction Dpi a ctral tabiiy n h kn th a fciona tabilty mpovd and h wa ab to compt ad c a mda at intnatoal tonamnt vl
The Global System he globa syse can be dvded ino he globa sablsers and the globa oblsers Global stablsrs say have broad atachens and are sted o controng joins throgho a oveen. Unle oca sablsers hey do change engh and herefore can creae force. If worng in heir correc role in he neroscar pate, hese sces can be very power sces sch as ges axs and he exea oble abdoinals are exaples of goba sabiisers
35
STABTY SPOR AN PERFORMANCE MOVEMENT
The goba mobiises have a predonance o as twch bres and are desgned o prodce oveen The oca sces acvae toncay o provde connos sppor b he goba obsers behave phsiy, hat s her acvty beng tas and oveen dependen s an on/o behavor As ore research s pbshed sces n hs caegory are beng ond o have specc sabser roes however wh her reatvey ong sce bres sperca paceen aby o bd tenson cy and greater sscepbty o age he obsers are consdered o be ion muses
Models or Muscles Despe he bes eors o scenss he body resss os aepts o denvey caegorse s syses The sabser/obser ode s hep o nderstand broad oveen conro prncpes b n pracce soe sces de categorsaon by havng da roes acng as obsers and sabsers nder deren condons. For any years sces have been groped accordng o her predonan bre ype Msces whch behave oncay have a arger propoon o sow wch or Type I bres They are age ressn and wor a ow oad and so are sed o sppong he body agans avy Msces wh greaer propoons o as wch or Type bres are consdered o be phasc ahogh hs s her cassed no wheher he bres are pe a whch are ess ageabe and have aerobc properes or Type b whch are ore ageabe and have anaerobc properes As research progresses t s becong cearer ha sces do not aways behave n sch ceary dened ways Msces whch have been hogh o as operang ecsvey oncay have been ond o odae her acvy phascay nder ceran condons Transverss abdons and he daphrag boh predonany onc sces have been ond o dspay phasc characerscs a aser nnng speeds (Sandes S Rah D Hodges P 2 De o hs shng o bondares wh new dscoveres abo he behavor and physoogy o sces he ode we w se s based on oveen For pracca prposes n os ranng envronens reeber ha each oveen s ade p o sces ha cee moion and sces tha ono moion. To aow sooh power oveent here needs o be a baance beween he oca and goba syses Posoned cosey over jons he oca sabsers have shor nes o p whch are dea or conrong jons b prodce nscen orce o creae and conro oveen Goba sabsers have ong nes o p over ore han one jon so hey are eecve or prodcng and conrong oveen. When boh ses o sces are worng ogeher saby and oby are possbe. An ahee wh sbii dysncion ay ry o acheve jon conro by sng arge goba sces sch as he eea abdona obes recs abdons asss dors he erecor spnae and hasrngs. Becase hese sces cross ore han one jon her ne o p prodces a copressve orce whch can be hep o sabse agans hgh orces when conracng n parnershp wh oher sces However he oca sabser syse s no worng eectvey o secre each jon segen agans he ne hs ong ne o p can conrbe o jon bcng Ths bcng prodces nwaned and poory conroed jon oon eadng o echnca conro probes and evenay njy (see dagra oppose.
36
CHAPTER 2: HE AAOMY OF TABLY
s he globl sces coonly cross ore hn one jon n ncrese n her sblsng cvy cses probes derenng oveen o one body pt o noher. he bly o ove body prs ndependenly of one noher s ced diociatio nd every spot needs hs o soe degree. For exple o h n eecve drve golfer s be ble o roe hs pelvs slghly before hs trn begns o roe n order o eecvey se hs rn scles o cree power n hs swng hrogh f he s nble o sepre he oon of hs pevs o he oon n hs horx becse he s brcng hs n sng hs globl bdon sces, he wl eher ose power or sr oversng noher body pt sch s he rs gne wer y pddler ovesng hs exel obe bdon s o sblse hs rn nd nn hs posre s he pddes he pry trn con for hs spo s horcc nd pelvc roon e needs he obes o be ble o lenghen nd shoten leely s hey prodce ore b nsed hey re worng connosy n he se rnge o eep hs rn secre. he connos con of hese glob scles prs he pddlers brehng by plng on hs ower rbs nd decresng hs rb expnson Hs obly s lso decresed s s he power n hs sroe. he pddler needs o reesblsh pe where hs oc sbsers secre hs cenr longdnl xs (CL) nd hs exe obles prodce force. he globl sbser sces do no lwys overcve. Soees her cvty s poory ed or ndee for he s ledng o fre o conrol jon hrogh oon hs cn esly be observed wchng peope cb he srs. Who he glel grop conrolng he fer, he nee oves nwrds s he person rnsfers her wegh ono h leg
A
A Deep stabiliser system providing segental joint control of the spine. The action of strong supecial global muscles will not buckle the spine as the create force B: Without adequate deep stabiliser action, the long global muscles cause segmental buckling as the create force due to their long line of pull oer multiple joints
Uely hs nerply between loc nd gob scles shold led o sooh ecen oveen. o ensre sond oveen ptte he quali of oveen shold be ephssed n specs of rnng. n oher words py s ch enon o ho ell yo perfor he oveen s yo do o ny oher esre of good rnng sesson f yo perfo he oveen ccrely yo hve beer chnce of slng he corec pe. Soe hlees gnore hs prncpe For expe, n endrnce hlee's exceponl crdovscr endrnce y sgncny osrp her echne nd her blty o cope wh repeve sclo-seel lodng 37
STABILITY SPORT AN PERFORMANCE MOVEMENT
hey everheess ote o priortse hei physoogy over heir boehas i rag stead of addessig their eakesses they y o seeze a iy iproveet o of a adovasar syse hih is aready operatg at ai apaiy hese ahetes ooy break do o hey peak eay ad the fa to ee their projeted potea as they progess to higher eves of opetto Havg faiarised yorsef th ths ode of se io it i o be appied o hee pay stabiy zoes: the Cetra Coo Zoe the oer or Pev Coo Zoe ad he Uppe o Sapa Coo Zoe
The Cetral Cotrol Zoe: the Truk o pevi sabty ad segeta stabty the spe the oa sabsers ranveru abdon (TrA ad tds eed o be iog oay i pateship ith the ea abdoia obes he daphrag ad pevi oor Betee the hey represe he roof oor ad as of yor deep trk stabiisig syse addiio o he de sabiisig ao via heir so skeea attahets these ses oordate heir atvty to eate ad oro a baoo of presse h he abdoa avty hs pesse ko as intra abdominal pessre oibtes o the trk staby ehais i espose to ovee (Hodges P Gadeva SC 2000 Breathig pates pevi oo oo ad uk stabiiy ae therefore iiaey oeed
Externa obue ( ad refleed)
tena oblique
Wrappig arod he , rA oes he o ad bak ad ppe ad oe haves of he body hogh these oetios pays a roe i sppotg the ioa oveet of the ppe ad oe ibs as e as stabisig the spie Wh its etesive aahets A s abe o dspese Anteo aye of foe aross a age srfae aea deeasg etu heat oad o isoated body srutes rA has Rectu abdomni aahes o the arages of he oer si rbs ad eahes do o he pper sfaes of he pevis t spas aoud the k o oet to he horaco-Iuba faca, a hk Tranveu oeive sse sheath tha has attahets abdomii o the dvida vetebra seges of the spie as e as he pevs ad ibs
he muses /the abdomina wa
he horaobar fasa heps o sabise he ad pevis he ses oeg to it are esoed (Veeg A PooGodzaard Stoekar va Wigede JP Sjdes CJ 995 aisss dorsi oes the ppe b io the thoaoba fasia gtes ais oets the oer ib io he horaobar fasia he deep spa sabiser tids oets the spie to the hoaoba fasa aog ith A ad vaos othe ses dg bieps feos ee thoraobar fasa tesio thogh aahets to igaes hih oet ih it 38
CHAPTER 2: H ANAOMY O SABILIY
Itenal obue
Tanve abdomin
Thoao-umba faia
he e ad lower body ae hereoe aaocaly inegrated with rA ad he horacobar ascia rovdng a cose o conect the cenray. t can be areciaed he ha rA is ivoved n suorng ower er lb acons, as wel as nuencg eg oveen by heg o sabilse the evs on he sine and ceating a odation or the sog eg scles to o
Tranveru abdomn and neal olque nertng nto thoraco-lumbar faca
Trsversus ms key ps:
Loca sablser. Conects on and back, and e and ower ats o he body Large srace area Conects o thoacobar asca.
Pesonal Investigation Fac a wa, trtc yo am ot towad it and pac yo and on t at ct hight Lt on foot Lt yor tomac rax compty and pom a pp againt th wal ot whr n th body yo a woring mot Liting gntly fom t top o yo had, daw yor body p againt gavty o that yor pn ngtn and yo fl tat yo ar pcing p and placing yo body onto yor tanc lg Yo od f yor ow abdomn draw n a yo lngthn yor trn orm th ng lg p-p agan bng awar of ping yor low bac n th am ntal poiton thogot th movmnt. otic that th rqir om abdominal activity. Wn yo pormd t t prp yo mgt av notcd that t main aa o tr i n th odr and mcl of t pp body vn at t ow oad I yo pomd th cond on cocty yo mght hav noticd tat t hold t and load naton on t pp body dca lghtly, baanc br and t tota fot or t wo ytm dcd By dcing focal load and dpring it ov a lagr ara tranv alow to pcv a ow naton of mcar o to porm th movmnt
39
SABLIY SPOR AN PERFORMANCE MOVEMEN
Multidus muscs connc h nvdual sgmns o h sp h
crvcal, horacc and umbar rgons. L A, muus racs n ancpaon of movmn, povng clos dc saby o h vbal sgmns and conrbung o nson n h hoacoumbar asca n prpaaon for oa. L rA, mudus acvy can b ayd o absn n rspons o pan (Hds J, Rchadson C. Jul, G., 996) Mulus s aso ncssary fo pvc saby, so shou b assss n ahls wh gon or pvc pan h muscuar parng o lacus and psoas ajor collcvly known as lopsoas, IS usuay s as havng a hp on acon. Howv, psoas maor, whch has drc aacns o h sgmns of h spn, s now cons o hav boh ocal and goba sablsr ros. h poso porons of h muscl ac as ocal sabsrs, Pectoralis Recus major abominis scurng ach sgmn fo m spnal agnm, wh h Seaus ano porons a hough o hav a mo goba sabs anterio o (Gbbons S., 200 ) . I you ar an ah n a conac Iernal Psoas obiqe spor, ook back a h pcr on pag 36 (h agam majo showng h c of loca an globa muscls on h spn) Tasvess f you a gong o hav o absob h mpac o a bow o abdomis you boy, you wll wan all o hos dp small muscs worng o cono h sgmns of your spn whl your global muscls ncas hr bacng acvy o conol you ovral nk movm. h cnss of hs mchansm s h ncrasd by coacvaon of h aphragm an pvc oo so ha you ra abdomnal pssur s momnay hgh o whsand an mpac Ahs w on unconscousy paus h brah a h momn o mpac o manan hs na pssur as an auomac sablsng spons, and hn las a sp scond ar mpac h procon of you spn usng hs sablsng cs pnds upon h mng and acvaon of h oca spna sabsrs.
Personal Investigation Stand wh yor t ogthr and hn stp forwad with on foot rss yor thmbs into th mscl on both sids o th spn Kp yor thmbs clos o th spin. Rock yor wght onto yor ont oot Yo shod th mscs ndr yor thmbs ns Roc back again and f how thy ac to th movmn. Th msc ndr yor hmbs s mltids Yo shold a spons on boh sids o yo spin athogh t wi b a ittl mo obvios on h oppost sid to h stppng foot Try th sam xrcs wh h oh oot forward and st whh both sids rspond Thn try movng yo thmbs a t high or ow I yo hav back pan, chck th mscs in hat aa to s i thy a wokng ctivy f yo find hat on aa o mfids s not rsponding as wl ocs yor awarnss on hat ara Find th aa hat isnt rsponding, and contin o ansr yo wigh forwad and backward ovr yor ft o how th oth sid s, and wok on gnty tryng to firm p th ara which hasnt bn rsponding
40
CHAPER 2 T ANATOM OF STABLIT
Notes from the Clipboard An elite femae karate athete preseted or movement peomance anaysis. Whe asked what he trainig priorities were, she sad that she eeded more strength ad powe To address this, she was ifig heavy weghts in the gym and in particular ocsing on bech pess Whe asked how she'd ike to fght however, she said that she wated to be power ad exposve, but qick, ent ad "light On assessment, t was obvious that the athetes cetra stabity was exceptionaly poor, as was her pelvic coodinato fo drvig uicky orward She depended upon globa msces to provide stability which made it hard for her to dissociate he movement He percepton that she eeded more upper body power was aectig how she was using her arms er movemet was heavy and she was not meetg he potetia or speed, despte the achievement o a European tite as a junior The athete was asked to perorm the Wa Pess as outlned o page 39 She prmary et the oad on her shouders and arms, and eve thogh she was capabe o bench-pressg a sbstata weight et that the Wal Press was an efo The athete was the taught a smpe postal cue, which estabshed her cental axis and actvated her trunk stabiises Maitaining this position, she peormed the Wal ress She was suprised: her ams felt very tte oad Istead she felt that the tota body oad was spread over he body so that nothg had to work too had The thing to ote hee is that the athete perormed the majorty of her stength wok the gym wth her tunk sppoed uy bt did very itte to ntegrate this stegth into a tota body patter Whe he ams wee oaded withot tk support, she lacked the fnctioa motor patte to suppot the body efcienty Stmatg a pattern which activated her central cotro mechasms edistibted the oad to acheve greater tota eiciency Ater this expeience, the athete was asked to peorm pch and kck movements as she had her inita evaluato bt this time was given a speciic ce. She was asked to ight wth the magey o a helim baoo tg her spine against gavity. his stabised and egtheed her cental axs and activated TA, eeased the musces across he shoulders aowg them to drop ito a moe eective postio, and decreased the tenson eves i goba msces arond her tnk ad hps. The rest was ent swi stiking rom both arms ad egs ad the dsappearace of the heavy movements whch had prevosy chaactersed her ighting stye
Te otan ng o eebe aout e oa sabiises s at tey soud atvae autoaiay jus beoe a oveen ours and wo for long eriods at ow eo leves. Te roe n any exerse rogaes s at tese usles are sueed o srengtenng egens. Te rary oble w TrA and ultdus sn weaness i i s a tey aen't aivang a s art of a neuousular ate o do not ave suen enduane o ee suotng oveen. Potes are ereore o swi on an nbied use and gadualy inease ts enduane wtin a toal body ate Te oa sabises are a neessary oundaion for sae efen tenial oveen so tey soud not e negeted or overlooed. 4
STABILTY, SPORT AND PERFORMANCE MOVEMENT
The Neutral Spine TA and uidus acvty is necessary to anain and suppor a neutal spinal position The spine is not a straight srucue bu instead has a genle nwad cuve in the cervical and lubar regions. These cuves allow he spine o share verica load acoss any oins and o decrease pessure on the discs which st between each verteba The curves also alow fo a ceran aount o veca shock absopion as we walk run and up o i you are a ider o absob a horse's oion. If your spne was staigh he wegh o you head woud be ranseed saigh o he ast dsc n the spne and this woud beak down quicky unde the oad. The neural spina posiion decreases he need or gobal uscle sabisng activy to aintain a posua posiion Decreasing globa stabising stategies to antain posture proves oveen uency and dissocation by educing he siening eect over ultipe ons Good beahng paes can be ainained and jon stesses ae deceased. The neural pine: normal curve allow he pne o be mobile and hare load evenly hroughou he pne
Ahees wh poor ocal stabiliser activiy in the tuk have diculy conol ling he neutral spine and yet any spors depend upon s poson fo optial techque ether n the spor sel or the aning progae Spong exapes o he susained neutra spne are a eesye swier a weight er as they songly drive up into a clean a golfer in he addess postion a gynast n a handstand position a dessage ider or a rue The spine does not have to be veca to be neutal and you hps can be a any angle as long as the shoude to pevis relaionshp is aintained and he spna curves ae noa
Leaing o conol a neua spna poson helps you o esabish you cena ongudna axis (CLA) and as we discussed in Chapter 1 s axs is necessary or ecent otational oveen It also prevens excessve jont copresson whch occus when you CLA collapses
4
CHAPTER 2: H ANAOM O SABILIY
If you onside the addess osion in golf, wo oon osua eros ae seen Soe golfes ex the sne akng it aea ounded The CLA is bowed ouwads, and if he golfe then oaes, he w nease the stess on hs uba diss Othe gofes ollase thei CLA nwad, akng t aea as if hey ae Nera spie Exeded spie Fexed spie siking the boto out. Ths ositon loses the oints in he sine, and oaion auses rhe oession of the ons Boh ostues ae ollases of the CA in the sagtta ane A neuta sna osion wl dsese the oad ove ulile joints athe than fousing load on solated stres Rotation wl be stongest aound a axs hs inile aies in sors whih equie otaton wthn the body eg he golfe, he tennis laye o he snt kayak addle o fo ahetes who equie otaion of the body n sae, suh as dves, gynass, hae and dsus howes Rotaion aound a r CLA evens the inoduton of ohe anes of oveent, anaining ehnial oveent and inuening onsisteny auay, owe and eieny Tansvesus abdonis and utdus noaly atvae egadess of he sinal osion you need n you so whethe his nvoves forwad, bakwad, sde bendng o otaion oveens his akes sense: you need segental sinal stabity n al of hese osiions Sots suh as gyasts equie exee sna obty but tansvesus abdons and ulidus us sil suort he oins houghou he l oveent to ake the oveen oialy even and ud Athough the ovea osiion of he sine no longe ooks ike neutal eah on s suorted whn ts neua one" Th s eans that eah oi nt has a ange of oton whh i is hysologially desgned fo Moving beyond this one neases stess on joint strtues and njury isk fTA and ut dus ae woking eeivey they wi l suo these jo nts n hei neual one even in hese daai ostons
Noe he eve crve of he spie, idicaig ha each segme is movig eqay ad o oe pa of he spie is de cessive sess
B
A Each spia segme coibes evey o he moveme givig he appeaace of a eve crve oce is shaed acoss mOY ois B: e spia segme is movig moe ha he ohes, focsigJces i ha aea
43
STABLITY SPOT AND PEFOMANCE MOVEMENT
Sabilty o he CLA n he coronal ane has been ond o oelae with lowe b injury sk (Zaulak et a 2007) In addition to the segental suot ovded by rA uds and soas he abiliy o nise dsaeent o he axs n the oronal lane is aso deenden uon the aon o quadratus lumboum. hs wide use rns aoss the waist o he iia est o the evis and the ioubar igaent (the igaent o the h lbar veeba o he iliu) o he owest rb and tansverse roesses o er ou lba verebae (L L4) (tred). Its aton is to side bend he trnk bt aso o wihsand he tnk beng ulled or ushed sideways in he ooste dreon. Sabilty o he CLA in the oonal lane s aso deendent on yo elv ontol. I yo evis is o sde to sde de o weakness n he ses aond yo h, you sne w l have to bend sdeways aso to kee yo baaned orosng yo axs. Gutes edius a hi abduor, is onsdeed to have the os sgniant ole n ths onro and weakness in h abduo uses has aso been lnked to owe lb inury sk (Leetn et a., 2004). he h and elv usles wll be ther dsussed in he Lowe Contro Zone seton o his hae. ogether, gleus edis and he uadats bo on he oosie sde ae onsdeed to be a nional air o oronal ane onro A ow levels, an y sideways devaton n sile tess suh as Sng le Leg Baane in Chater 4 ndiates a lak o CLA onrol in he oona lane, wh le a hghe evels he u wth lght ush whh also aea in Chae 4 an exose oonal lane onro isses oe dynaal y.
q S I glutus mdius is wak t plvis may tip wn wigt baring on tat sid
Aq S t bttr ip abductor unction t plvis rmains lvl on wigt baring
Hip abducor cion
44
CHAPTER 2 TH ANATOMY OF STAIITY
The Anterior Chain
Retus abdonis
soas ajor
ranserss abdoins
Retus feoris
Loal tabiliser Gobal tabiiser Gobal Mobiiser
Thr is a varity of possb nurousular stratgis for sablsing th runk Ifw loo a th on (antrior) surfa of th body and onsidr th rlationship bwn th abdoina usls as par of a hain, TrA and inta oblius should wor as oal stabilisrs, xtal oblius as a globa stablisr and rtus abdoinis as a obilsr Howvr athlts oftn to us atativ patts in ordr to opnsat for poor oal stabiisr ativation On of ths pats is th us o f xal obius, rtus abdoinis and supal hip xors as th ain sour of stablity This is not an tiv thod for stablising th trun, as ths uss do no or sgntal spnal ontrol. Thy xrt a oprssiv for ovr ong lins of pul. dea a f thee ate cha mce hd wk a cdated ah A cmm p patte the dmace the ed mce ed ad e wtht the mce maked gee
Th xtal obi us dras th oblty of h rbs by pul l ing th downwards owards h plvis. ixing th rbs in ths way ats brathng pats by prvntng th owr part of th rib ag o xpanding ly on inspiration. This wil at th potnial for h arg lowr obs of th lung o inat lly, whh in u an inun th potnial for oxygn and arbon doxid xhang in ths onsidrabl ara of th lungs. Th oprssv aton of xal oblus on h ribs or h t of rus abdoinis dprssng h nral rib ag an inun ar otion. To lly rah upwards wih your ar, your trunk nds to lnghn and th spa btwn your ribs should widn f you ar using oprsson to stabils your trun by atvating xtal obliurtus abdoinis, this lngthning aion wll b bod. If you thn nd o rah for a high ball n bastball, or srh for a longr stro in styl swiing, you wil hav o ak a oprois. You an ithr aintain your stabl ty pat and not rah so far or you an los your runk stabilit y in ordr to alow your run to lngthn. thr way, optial prforan is lost. Ovrus of th suprial hip xors is oon in dysntional stabity pats, and thy on pair wth th supial ba usls (ror spina) to opnsa for poor oal sabi lsr aivation and poor glutal aivation. Th ath with this patt ay stand wih thir plvis tippd forward and an inrasd inward rv at th bas of th spin. This obnation of us atons produs a oprssiv or buling" for with a rlativly liitd attahnt surfa ara. This as th spin vlnrab in al plans. 45
STABLTY SPORT AND PRFORMANC MOVMNT
Relatve Flexblty and the Central Control Zone As disssed n Chater 1, elative exibility is the tendeny of one body art to ove ore eady than another In the ase of shoulde inexbility the sne tends to give" into extension oasng the ental longitdnal axis and allowing the sinal uve to deeen in orde to get the ars overhead
Persona Investgaton o invstiat laiv xibiy stand wi your sid on to a mror Rais bot ams so ta ty a sa abov yor ad You ands sould b dircy vically alnd wt you t ow asy was o you arms no ts posion? Did yo nd o ncas yor spina cv to aciv am posiion? Did yor plvis sif orwad so ta yo wt is sppod on fron o yo f? I so bn yor ow abdomn in towads you spn o p manain its poston and ty aain Can you ams o as ? If not t s kly at your souldrs ar not as flxibl as you tou! Yo wr "ivin n your lumbar spin It s mo "aivly xbl
The sae henoenon an our when the hi s elativey less exble than the sine When an athete needs to bend at the h the sine bends st olasng the ental longtudina axis into exon Thee are diffeent easons for this deending uon yor body osition If yo u are trying to li yor knee o bring your thigh towads yor , oor hi obility or h exion stength ay ase you to bend yor sine ore eadily
46
CHAPTER 2 TE ANATOMY OF STABILTY
Ths can e seen when ahees perform hh nee s poory n her warmps, aown heir ches o sn owards her nee nsead of rnn he nee owards her ches can aso e oserved n rowers f yo are n a cosed chan saon sch as san, yo may end yor spine nsead of yor hps de o poor ea acon o conro he hip ane, or poor ody awareness hen here s a copensaory pate n he aneror chain, he horacc spne (he spna area om he pon where yor nec jons yor rn o he ottom of he r cae) ends o e s and acn n norma moy The nerve sppy for TrA coes o he ower sx horacc vererae, and horacc sess and ransverss acvaon may e reaed Appyn he reave exiiy concep, sess n one area w end o case excessve moiity n anoher par so tha he oa amo of movemen avaae o yo remais rohy he same hen he horacc spne s si, he cervica spine and mar spne w need reaer moion o copensae, which can ead o nsaiy n hese areas f yo do no resore horacic spine oiy, rann TrA wi ony hep n staions where yo do no need ood spina movemen
Notes fro the Clpboard A pfssial sufr arvd a h cic wh w ac pai. had giv xrcss i th past f hs p ru stail ut h was iprvig Ths ug a's hacc sp was x sf ad as al spal is cssa f sufg, h had t v xcssvl swh ls th spi i rd p. Th xcssv ti t plac hs ua sp Th surs TA ucti was hid ad his xtal qus w g t pvd pa salit as wl as aa ctr ad atia rqu S f his hacc sifss a hav du t hs vracivi f h xa qus Musc activati a culd t slv ths aths pl. Wthu ra thracc il hs luar sp wuld cu t v xcssvl dspi cal salisr rag T pv hs sua h dd ci ilt traig wth hs sa xrciss B rsrig lit i hs hacc sp pactsg sasig xrcss whch activad TrA w as th lca salis ad lasg h xal liqus w ppr as a gla sais, th su was al t u hs sp whu pa
Main Messages
Lcal ad gal uscls us w gth aa sh fc v ad a rahg patrs
Bathg ad ru sailt a itdpdt.
Lca u salss TA ad uifdus actvat pvid a scu cal lgtudia axs f ffc v
Lca sais acvi prvs spia uclg ud lad
Tu stali ca luc th pac f u as ad gs
47
STABIITY, SPORT AND PERFORMANCE MOVEMENT
The Lower Control Zone: the Pelvis Te ses of e rnk aone do no guaranee niona saity. Conro of te rnk greaty deends on e seiy of e foundation w ares and sors . We terefoe need o ook a lte re down te an o tat ndeareiaed grou of uses aond e evs wi iary ovide ts sor e gluteas A large sle wit wide evi attaents glutus axus (GMax) onrues o owe i exenson fo exlosive aivies li ke Oy wegt ng Nordi skiing ung and snng as we as strong i ono as s needed fo sqattng alne skiing (Hnteese RA OConno DD. Lange G. Dllan C.J. & Steadan R., 1997), ying (i . & Caldwe G 998) o a dee voley n tennis o a eania oin of vew GMax efors key roles in ontrolng te elations eween tig evis and unk Wen e evis is saised te foot s not xed GMax ats as an extensor of te i oving te i g akward as in earing o kk a a l. Wen e foo is xed and te elvis oves as os n walking and rnnng GMax working onentaly (te se soens wie ontating) els to roel e ody foward ove e xed foot. Woking eentay (e sle lengens wie onatng) t ontols e rate of i endng as yo lower your ody ass as sod o n a lnge or sqa. In artnes w gluteus eds and nus GMax ontos e alignen of te knee wi rese o e elvis and te ankle and teefore nenes e aont of sess on e knee strues o exae n a se-u Gax soud onto tg rotation and verta alignent of te knee wt e and anke we owery sagtenng e to ress e ody wads. Te knee and ankle sould ean in ine so a e otion ous in ony one lane.
The lunge emnstrtes eccentric ctin fGMx s the muscle is cntrcting s it lengthens t cntrl the hip s it lwe
48
GMx then cntrcts cncentriclly t strighten the hip
CHAPTER 2 TH ANATOMY OF TABIT
I e glteal gro is wea or underactive you w obseve the ne e oving inwads and the elv s ing sideways. Uder ese conditios e sctues o e nee are t under abnoal sain de to oo agent a nd s can lea d to ain a e on or nsde o the nee ro a eoace ersecve t eans a additional anes o oveent are beg inoduced whch deceases e degree o oce being alied n e ost desrabe dreco. ree oveent at he and sine deends on eathy nora oon n e sacoiiac jonts o te elvs. Tese oins need a cobinaton o uscles worng in arnesh o wtstand he g orces tat tey us bear and GMax lays a signicant role n sabiising e sacol iac joi nts by coressng te oin Hngeord B G leard W Hodges P 2003) Lie TA bres o GMax aac into he hoacoubar asca. Va ts oraco-uba ascia GMax os a aes wih te atissus dos on e ooste sde to o he osteror obiue yoasca slng Le odied rubber bands yoascia sings soe and release easic enegy ovidng sablty wen hey are under tension and increasng oveen ecency when eeasing By oing a diagonal cecton acoss he evis and ubar sne te osteior obiue slng ncreases sacrolac jont coresson to el sor he body weght. In any oveen at nvoves rotaton o te ue body on te lower body e.g. waing runnng or ayaing he slng stoes and eleases energy o ae te oveens ore econocal. Weaness or undeactvty in GMax wil redsose te sacroiac oints to nury and iuence econoy o oveen by decreasing te eectveness o te oseo oblue sing I GMax s wea or nderactve on one sde he body us coensate o roect ise o te ig oces wc iac on te sacroiiac oins. I ay ty to gan ension acoss e oseor obie slng by nceasing te actvaion o te oosng latissius dorsi. I this aens the trun ay i to one s de sigly activaton o he dee trun sabilses is aected and t ay aear that he shoulder s ed down slighty on ha sde. These eects are easy seen in weighbeaing oveent such as a uge ste or nee raise. When yo sot the soude oving slighly downwards you shod chec e ncion o e gueas on e oosite side. I the shoude s ed down by laissius dors action n s way sholder boechacs w cage and an njury can aea GMax nction shod be tesed n aees w soulde njries o ae sure tha as no cotribued o the deveoent o e oble.
Latissius dosi and the opposite luteus axius ok oopeatively to ea te the posteio obliue slin.
49
STABLITY SPORT AND PERORMANCE MOVEMENT
The Posterior Chain fwe look a he umbar spie pevs ad hip regon om the back GMax s the cetral nk i a vetcal chan comprising the supecial back muscles erecor spiae) guteus maximus ad hamstrigs. hese muscles should work i a coordiated paership wth he others i the chain howeve GMax is weak and udeactive may athlees causing the Aucr other liks n he exteso chai to re at high levels i he wog sequence magnus or tig hese muscles are ot suited to this nceased workoad howeve: they complai bitterly by becoming chroicaly tight and susceptible o ijuy Ahetes who presen with chroic hamstrig tears" or unusual leves of tightess hamstrigs ad paraspnal muscles oen eibt poo GMax ctio o testig. hoc groin srais can also be associated wih poor GMax ncion he arges of the iner thgh musces adduco magus has a role i exedig he hip ad supportg Loal Stabiise the thigh aganst the pelvis Adducor magnus ca icrease its activity a Gobal Stabser attempt o compensate for a undeactive GMax but ths places aborma Gobal Mobser srai on the muscle Probems wh GMax ca sta om seemigly ee muce houd wor in coordinated uneaed iuies. A back or sacroiliac joit ijury ca swch o the atte owee in dfunctiona muscle bu so ca a ale sprai Buock-Saxto E. Jada & patte the muce hown in red are Bullock M.. 994) or a past kee ijury he origna njury may have oen dominant tiht and oeractie healed ad bee forgoen about but may have swtched o GMax whout it being oticed ve though thee s o emaiig pan in he area the ahletes techiue may have altered ove me for o appaent easo ad contiues o esis improvemet
GMax Sua Athlete presents with:
What can it mpy?
Likey fnding
Tg/paful arg or uba paapa ucle
Fauly poeo ca mucle acvao pae
GMax weae o deayed g o ae de
Fauly p exeo paer adduco agu beg over ued o exed e p
GMax fuco deceaed o ae de
Fauly poero obue lg
GMax fuco deceaed o oppoe de
Iufce forward or upwad powe poduco fom e eg elvc poo dopped we ug Tg/paul adduco agu (er g) Ayeca body oeao Beer baace oe de a e oe Excevely g au dor (reeberg a e doa a wl ofe be lgly e flexbe a e o-doa oe)
50
CHAPTER 2: H ANATOMY OF STAILTY
When acing as a sabilse, the hip abucto gltes medis GMe) ainans a evel pelvis when yo bear oe wegh on one leg. his balances your runk vertcaly wi h a inu aoun of postal scle a ctivity whch prootes goo neurouscuar pateing n the trnk f walking norally, the spne shoul respon to he force of siking he groun wth your foot by otatng an counter rotating aroun a vetca axis, which keeps the trunk centre over the pevis. he priay plane s rotation. Yo can easily see this acton as you wal by nong ha yor opposite foot an a ove forwa at the sae e, incating that your shoues an pelvis are rotating in the opposite irection
Gluteus mediu
Iliotibial and
If he hp abuctos ae weak, coronal pane oveent becoes ore evien. his can expess iself in two ways. he pelvis ay ip own on the opposte sie o he stance eg, gving the appearance of a swagger on "Pendulum gait Swagger gait ha sie. his is known as a Trenelenberg gait. Aleatvely the inival w i l aop a penuu stye of gai by sh ing heir whole trnk excessive ly ove the weak hip hs is known as a compensae Trenelenberg gat. f aoptng he penul stye of waking to copensae for weak hip abuctors, the trunk s only cente over he pevis for a short oent n he gai cycle, an appeas ore lke a se to sie oveen tha akey ecreases eciency an increases he acivty of the trnk sie exos such as quaratus ubou For athees, he coronal plane oveen hat repaces ecient pelvc rotaton aron the CLA aects perforance. t increases rnes foot contac ie on the goun aking each srie cost oe enegy, as thei hip col apses si ghtly every te their foo strkes. n cyclsts it can be seen in excess ive sie to se runk oveent as hey fai o keep a stabe pelvs fo he egs o psh o. For foobalers an basketbalers i shows p as culy changng iectons an contol lng seways oenu an i n skers i wll nence eecive ng GMe weakess is associate wih any coon sports nues. GMes naena pevic sabilisaion role in weigh bearng inuences he entre knetc chan, an weakness can be assocae wih a varety of pan presentatons inclung the knee, sacroi li ac joi nts, an lower back. f wokng normaly, GMe works n partnershp wih the GMins whch les eeper n he butock, the auco uscles of he ner hgh an enso fascia aae F), a supecia oute thigh sce to keep you pevis eve as you stan on one leg f Gd hip abductr GMe s weak then ohe uscles ust increase he r acivity to copensate FL wl l functin maintain becoe overactive f GMe is not nctonng poperly, an thi s cases ightness n the a level pelvi t upprt the trun and the leg long brous ban own he ousie of the thigh, he i liotibial ban B ).
5
STABIITY, SPORT AND PERFORMANCE MOVEMENT
A gh B rfr wh orma k ad pvc mchac ad ca cau pa aroud h palla acroac jo probm rv compro aroud h had of bula caug pa o h oud of h ad v akl pa du o ald bomchac h oh como rpodr o GMd wak prform a dp buock mucl whch cro h acrolac jo SI . h ovracv prform rrup ormal plvc ad low back mchac ad ca cau caca ad back pa A ahl may b abl o balac o o lg bu hav dculy maag a vl plv ad vrca ruk whl l lookg Sati nee axd. May u xcv global mucular acvy o compa for lo of dp poural abl co ad h ca b obrvd Th small pimis musl is nt wll suitd xcv akl ad foo acvy xg of h rb wh h t mpnsating f th laGd mul oblqu pg dow of h ch wh rcu abdom pulg h houldr blad back ad dpg of fowad plvc l. Bcau of h GMd ca uc bahg pou houldr mobly balac powr produco aroud h hp ad mudcoal agy
GMed Summa Athlete presents with:
What can t impy?
Likey finding
Swagge or edulm gai
Faulty weght beaig staegy
Wea GMed
Tigt uadats lumboum (sde ru muscles)
Dculty oietaig te t vecay ove te elvs i gai euirg oveuse o sde u mscles
Wea GMed oose side
Tgh romis
Fauy elvc coto weg bearg reuig geate coroal lae cotrol
Wea GMed same sde
Tg ITB/lateal ee ai/ee ca a
Faty i abduco o leo srategy
Wea GMed wea soas same sde
Main Messages
Te geal go mst actvae eectvely to roduce te sho oo cotac tmes ecessay or as ug
5
The glueal gou is ecessay or elosve ower body ower
Fo e r o eom wel eeds o be se o a secue elvc odao ovded by the geal gou
May commo overuse ijures e lowe limb ae assocated w oo geal cto
CHAPTER 2 TH ANATOMY OF STATY
The Upper Control Zone: the Shoulder Girdle Whether y wat pwer ecy r precs m yr arms a stable shlder grde s essetal t prvde spprt ad trasfer f frces t ad m the tr. mpared t the pelvc grdle the slder grdle s relatvey decate bt lke te pelvc grde the slder grde depeds ts mscar attachmets t prvde a secre fdat fr arm mvemet. e scapa ad the cavce j at te acrmcavclar ) jt makg a rfjst abve the ba l ad scket jt f te slder. e clavcle the attaches t the stem breastbe) wth gamets jg the sder grdle wt te skeet at te t. Hwever at te back f the slder grdle the scapla des t attach t the rbs the same way. e scapa eeds t be very mbe resse arm mvemets s xg t t the skeet wt gamets wld redce the mvemet pssbltes r arm. stead f beg xed wth gamets a crdated msclar patte ard the scapa alws t t sppr e arm bt stl be very mble. T1
Acrmi
Vew o he houlder grdle om above Noe ha he only drec aachmen o he keleon a he eoclavcular jon
Sternm
Sme sprts sch as archery dressage rdg r shtg reqre a scaplar pst wch s secre a relatvely statc pst. Hwever mst sprs eed te scapa t be bth stb ad mobi smtaesy.
Shoong requre ac houlder abl
Dynamc caular abl To uor he arm movemen he le caula roang u and away rom he ne whle he rgh caula move oward he ne.
53
STABILTY SPORT AND PERORMANCE MOEMENT
Lower Tapezis
P g Foce ent to nec and uppe bac (mall uface aea)
Serrats Anterior
g Foce hed aco wide uface aa
deay, to roduce or cotrol omm orce, oadg o te a sold e rasferred to e cetra skeleto over te largest ossle surface area e mscles es desged for ts cio are ower traezius ad serrats aterior ese musces work i arters o secure e scaua oto te r cage wie disersig forces across a wide srace area
Personal Investgaton
1
2
4
Ca f yor scapa? Ths s usual Th posio as ha w ca s h, so is had o oic h fcs of usg difr scapular scs 1 Rach ud o ar ad aroud o h scapa o ha sd F h dgs of h o ad p your fgs o whichvr pa of h scapa you ca asily rach daly hav you fgrs aroud h oo poi of h scapula
2 Lif ha a o sholdr high Pss yo a forwad wiho ovg your u Did you dc yo scapua gidig foward aoud your ri cag? Ths s cad Whou dig yor ow, pl yo shouldr ac as fa as i wl co Ca you fl you scapula gdig ac aod your r cag owards yo spi? Ths is cad
5
4 Try shrggig yor shouldr Yor scapa w fl i i is ig puld
pwads. Ths is cald v You ca pss dowwads aso which is cald 5. Pu yor fg had ovr as uch of your scapa as you ca rach
Lif yor ar pwards i fo of you Ca you f you should ad ovg i rspos o yo ar lif? Ths is cald Bcoig or awar of yor scapula ad h aual ovs ca a asir o aciva h corc scls aoud h
54
CHAPER 2 TE ANAOY OF SABIY
h Rotator Cu Spie
of scapua
Supraspnatus
he clecti f msces w as the otato cuff ctrls the mti f the head f humerus r bal i the bal ad scet jit f the shulder. he scet part f the jit is part f the scapula s as the scapula mes s des the scet. he bal r head f humerus must be balaced i the sce as it mes. he rtar cu muscles ac eep he bal f the shder balaced i the right psiti i the scet
Supraspinatus tendo Iraspinatus
Tees minor
Subscapularis s lcated n the the scapula, betwee the bs and attaches to the
he rtatr cuff grup cmprises supraspiatus ifraspiats eres mir a d subscapularis Each f these muscle s has a uique primary aci, b they as ac tgeher as a stabiisig uit Whe sed fr primary acti subscapuaris acts as a itea ratr iaspiatus ad teres mir as exteal ratrs ad supraspiatus as a arm abductr As stabiisers hese usces exe a cmpressie frce he head f hmes t secure i i the scet as yu me yur ar I eect they suc the head f yur hmes i he scet pridig the xed pit fr a memet. If hey did t perfm this re he mre spercia meme msces wd pul he head f hmers acrss he sce as hey ctrac he xed pit r mee axis wil be st ad he muscuar pate fr frce prdcti ad shulder ctr wi be atered f the head f humerus is awed t side up r frward i the scet it wil press agais by ad igametus stcures i he shder causig isse rauma ad eetualy pai pathlgies such as teditis ad istabiliy
Head of humeus
Subscapuaris
Humerus
Drections of rotator cu muscle action
Rar cu traiig ae wil t esre shder heath. Scapuar stabiliy is ecessary esre that the sce is ctrled ad wel psiied fr whicheer frces i mst dea wih r ad pelic stability is ecessay t pride a supprtie fudati fr the scapula If yr tu stability is pr ad yu hae a wea LA i is iey that yur scapa wil be dragged i a pr psiti Pr pelic crl ca as ater scaplar psitiig e ither directy de t excessie depedece up latiss ims drsi r idirecy by fai lig pride a supptie platfrm fr the r prect he rtatr cu ae sre ha yr peic stabiiy tru stabi i y ad scapar stabi i y are secre i rder sppr gd shulder mechaics prir t perfrmig resisace wr fr he upper bdy he rtatr cuff is addressed ag with scapuar sabiity i hapters 8. 55
SABILIY, SPOR AND PERFORMANCE MOVEMEN
Poor Patterns for Managing Forces in the Upper Control Zone Elevaon Paern Atog te lowe trezis sertus nteio te is e fo soting oe oe tterns y one te souler grle e s of tese s e use o te ue ezius n levor se sles wi iet fores to e evil n ue oi sine ese Fos a suppotd by th stng Fos a suppotd by th n in th wa latd should pattn hst wall with this su sapula snl stues ovie position etivey sl soring srfe re n e not wel suie o wisnng te evy os ing weigs wle sing s te n se stress n even injry on e ne, e b n sole e oer oome of senng oes to sml egions in e ne n ue b s lee soer ens e evto sule sle w tes o e erv veebre n omboies no wi tes to te ue to veebe, u e inne boe o te sul ws. s its te sul ownws Norl boenis of te sul en t s e r is le, te s so otte wrs, wi oves e bony oo' ove te soe tenons overng e b n soe ont o te sole ou of te wy is vois enon omesson oul evently u nto tenoniis Aees wi ownwry rotte sl eefoe re s o eveoing n ovese inury o te soue ese ees oen e to ve very soing soes f er rezus is overing, yo wl loo ie yo soes e ule ws, n yo wil fee g n sore ross te os o yor soes s stegy nreses sress on te ne
Depression Paern e net ossibe te is ovese o te tssms orsi Fom our isusson o e osteo oblue sng, we lee you g inese your ltssms os ivty f te ooste GM is we s n be obseve wen eroing non-symmei vies s s sning on one l eg or lngng e weg bering sie s n unertive GM, te lete wi l u eir ooste soule own sigty sng ssis orsi oweve, yo my se tssms os s rimy segy o rovie soe ion fo e s even witout te inuene of e evis, eseily i you ve been eeely o to l you soles own ts ours e s s ule ino eression n in soe eoe ownwrs rotion w lers soue biomens in ovee ivtes n neses is of nury For ths reason t s better to ask young athletes to lengthen ther neck or relax ther shouders rather than pull ther shouders down
56
CHAPTER 2: ANAOMY O SABILIY
A
B
Antrior Pttrn
h patte nole the oeue of he pectoa an anteo elo mucl e to abl e he houer gle. h exceponaly common n ahlete many of whom hae been mae o perform pe-up before her ably yem wa ucently eeope an who perfom heay pectoa tengthenng eance exerce. hee athete' houle A Head humeru rate arund xed pin are uually ghtly role nwar Fixed pin i l and head humeru dr rward and upward gng he mpeon ha hee a pinching hulder endn eepe gooe han nomal a he fon where he am jon he boy. Pectoral majo centrally ecure to the teum an ca cle an attache o the humeru but a oe not acually atach o the capula not an eecte pmary abler of the houe grle Ahlee wh th pate ty o bypa the capula b y xng the a ectly o he on of her che wal but a they are unable o ecue he boy of the capua eectey agan he rb the bomechanc of the bal an ocke on of he houler ae altee Athlee wth the aneo pate ae pone o the hea of he hume beng rawn fowar n the ocket h uuay peene hough elcaely coornate coopeae mucle acon f the capua poone an uppote we he otator cu' compree eec on he hea of humeu houl keep t ecue n he ocket If he hea of humer allowe o gle fowa he ax fo moemen lo an he houer become unerabe Athlete ae pone to th patte f they hae aowe the hule jont to epetely e forwa urng che rechng or trenghenng exece n exerce uch a ench o Pec Deck Fye an ngle arm che tretche on the wal athlete can be obee poppng her houer o n fowa a ther am moe backwar. nabty an mpngemen ofhe houer tenon can reul o peent h enue ha a you arm moe backwar your houle ay ecure an oe no pop fowa Although h w fee a hough you ae no mong a far you w be workng moe accuaely n a poon hat wll eelop a tronger more obu houe
Forwrd Scpulr ilt he reaely mall pecoral mno ha a mal atachment o he capula an connec h pon to the uppe b. f you fn the mpon of one of your clacle an pe your nger nto the muce t ue below tha pont you wl n your pecora mnor oen qute ene! f pecora mnor you prmary tategy for tabl ng you capula t w ll en o p your capua fowar rang the boom of lghly off he rb a he back. he capula theefore no ecue to the rb cage eeciely o foce mut be tranfere an uppoe elewhere on he keleton wh he mot lkey aea beng the neck uppe back or che
57
STABIITY, SPORT AND PERFORMANCE MOVEMENT
A Whole Body Aroach Personal Investigation St n a slued oston oong staight ahead y o lif you as as hig as you can Now lt yousef agans gaviy so ha you ae n a elaxed ught ostue Ty lng you as again Do you notice a diffeence n you ange of oveen? You tun ostion has nluenced you a oveen.
Poor postur poor trk sablty a poor scapular stability ar ircly rlat. A sump spa posto a forwar ha postr ars sor biomcaics a maks ora arm momts ict Ahs wit gra sabliy cts wil ract o a forc ma o hir arms or a boy balac chalg by rawig tir soulrs pwars or forwar. hs ahlts ook s thr momt ucy is usaly poor a hir trk appars isgag Simply lig hm to kp hr shours ow w o hlp Improg hr baac, trk stabilty a pic stabiiy wll ruc hir pc o ths stragy or xpos forc procto suc as i a is sr moio must mo a wa om t gro up starig om th pis a trk hroug t shol r gr a o to t a a a f h aht acks corol of hr cra trk axis or caot roa th plis or ruk aquatly aro tis axis thy wil ors tir soulr muscls to compsa for h lack of forc procto. If h atlt a s poor pc or ruk sablty ty ar ky to us a sragy i hr ppr cotrol zo ta ss forcs o t wrog aras. Som athts o a h corrc pattr of actaio b o o ha sct muscular urac to ssta t for h uratio cssary As h stabiisrs faig ohr muscs ar broght ito play i orr to maita h posiio of h shors Spors wh ratiy ssa postrs ik shootig a arcry wo b sscptbl to ts problm; howr sports lk kayak may prook h sam ct hroug shr rpttio of mom Smiary t ats corrct pat may b aalabl up to a crtai l of oa, bu wh tis s xc, aohr mscular patt mrgs i orr to cop h icras oa may b acual wgt to b i or t may b h sp a compxy of mom o. Progrssig a ahs raig oum r sty sou trfor accot for hr ora mom patt quality troughout h rll or xrcis rahr a simpy achiig a umbr of rpiios at a gi loa. If ths is ot th cas, mproms w ualy paau or h ahlt w i l bcom jr
58
CHAPTER 2 TH ANATOM OF STAB T
Notes from the Clipboard A 1 7-yearo eale tennis payer one he natona nio tenns aaemy Altog she ahieve easonale ests se was ehnialy poor on serve an gron stokes Se ha nstae sholers wi she sa et ike ey "pop o o pae an an nstae whih ase e pan an soppe he ro payng an anng eetvely. Ono anaysis showe that te playe proe al e power sots wih e sholers ase an ple owar in a "ang posiion She eonstate poo engageent o e rnk msatre, an poor tnk an pelvis otaion er pelv staility was aso poor Thee are severa meanisms to onser here. The payers goa staility was poor, so n the asene o a sere onaion or powe geneaon in e pevis an tnk she aopte the "rae soer poste wih ses se ension o provie a egree o stailiy o her ars is oes have nornate se eets, however Playing wt te sholers rase tens o nterp te rnk to shole ge elatonsip, lting te amont o power ha an e geneae ro tnk rotaton Ths posiion also oposes te axs o otaton in te al an soket on o he sholer With te hea o hmers postone orwar in te shoe soket it was not possile or te payer to aeve te shole rotaton reqe to hi an eeive serve saey. Fo an eetve serve he sholer nees to ove rapy rom aea o mea roation t wiho a see axs o roaon he hea o mers wil shit n te soke. s player annot improve er serve aton wtot ptting ese at greate ny isk To mpove the stuation, the proga mme was as oows
o
Impove enta tnk an pev saliy so tat te playe s eqppe wt a son onaton o ovemen a aleviates te nee or he to ae he soes.
Begin sapar sailty ranng in a posiion where her aane is no alenge n ore o alow er t experiene oret atvaton paternng
One sapar onto s improving, egin awareness traning or he axs o roaon n he soe on s sho e one sltaneosly wih atvaton o oator ses
Gaaly inease the alane an say alenges ensng ha te paye oes no apse ino shole raing postions
e
Strengten the ente sysem whie sitaneosly working on roaiona aton n the pevis an tnk on o.
59
SABIIY, SPORT AND PERFORMANCE MOVEMENT
Main Messages •
efoace ad eal of e ars ad uer u are deede uo a alees oa osue ad sabily
•
oa body ovee sould be cosideed i order o oduce oal foce ad roec e soulder jois evic ad ru oaio soud be ceced ad aaed for ay sor wic ivolves oe ca foce oduco fo e as eg owg srg e bal w a ba or acque addlg, gof, es ad voleybal
•
Foces sould be disersed acoss age suace areas of e ru o direced o e delcae sucures of e ec
•
Movig your a over your ead reques you scaua o roae uwards If e ovee you ae goig o eo volves aig you as uwads do' focus o eeg you scaulae squeezed bac ad dow as is s e oose acio Isead focus o aag a ig a osue, wc auray sas o oe you ces ad ege your ec o reease uwaed uscle acio ad excessve eso
elvc ad ru sabiy s oa o suor a deede scauar oso
•
e eal of e oao cuff s deede uo scauar sabily Scaula sabily soud be esablsed befoe udeaig resisace raiig for e ars if juy s o be avoded ad oial erforace acieved
Chapter Summary
60
Muscles ca be goued accordg o e caacerisics bu ese grous ave blured edges ad will coiue o evolve as ore researc becoes availabe
•
e beaviou of ou uscles ad e relaosis wi aers els us o udersad aleic ovee If e ovee does o see fue o if ues occu s efu o defy e aes a g be e roo of e oble
•
oo aers ae usualy e resu of g ad coodao obles bewee uscle grous. Musces a are abiually uderacive eed o be acivaed so a e aer becoes effice
•
Udesadg e aaoy of sabliy gves us a foudao o sa assessig ovee o see ow i s aed o body coro. We w ivesgae s i Caer
CHAPTER 3: KEY STABILTY CONCEPTS FOR FFICIEN MOVEMENT
Chapter 3: Key Stability Concepts for Efficient Movement Posture Breathing Low Stress Abdomnals The Lstening Foot The Relaxed Face Efortless Control Compete n the Moment h followng concpts shod b kpt n mind throghot th ntr traning programm Sccss tansrnc of th nctiona stabiity skls lad in th progamm to yo sportng movmnt dpnds pon ths smpl prncipls
Pstur h foundation fo cnt movmnt is postur, but not th igd concpt of postur that can b so dict and ncomortabl to achiv W on talk abot good o bad postur, bt t s mo aistc to aim for what s an da" postu or yor ndivdal body and th movmnts that you porm Idal post s a dynamic xpnc, whth you ar n motion o in stlnss. Nothing is lockd or xd, vn whn you ar just standng qity You a simpy and boyantly spportng yoursf against gavity, and allowng your body strcturs to mov and intact n thr last stssl, most ctv latonships An dal dynamic postu should mak movmnt as, hlpng you to stabish a cntal axis for balancd motion and alowng you to brath y h traditional viw of postu s on o pu body aignmnt, as if or bods wr mad o blocks stackd staight on top of on anoth W ar tod stand p straight, had p, shoudrs back, stomach in" and so forth in od to achv ths aignmnt, bt it costs high fort to bing all ths body pats into ln and sstain thm in this pfct position Incrasng th ffort incass th msc tnsion, and it s had to mov fly whn vrythng s holdng tghty hn w ar told that w gt sd to it as w gt stongr and mor lxib
)
h ct of fort can asiy b sn in young athts who a told to ith sit p or stand p straght hy try to staightn p by ncrasing back muscl tnsion Eithr thy can't mov y or thy fatgu quicky, so thy coaps nto thi oiginal postr hy bcom caught n a cycl of straightning and colapsng and ai to achiv th cntra axis that would prmt a mor rlaxd and cnt Posture should not b rigid! movmnt 61
STABILTY, SPORT AND PERFORMANCE MOVEMENT
is uite natural o fall back into old habits because posura muscles shoud actually work wh low efo for ong perods of tme, no hgh eor as is often he case with he tradtonal approach to corecon.
The good news s ha he skeea algnmen model is appealngly smpisic but not entirely accurate. Posture isn't just about your skeleton: your nervous sysem powerly inuences your posture, making t possibe o work more eecively wih less eort As graviy presses down upon our bodes, some pars can buckle forward and some buckle backwards. Trying to pul al these parts back into line is addressing he sympoms but not he cause of he probem Perhaps insead we could get to the roo of things drecty by resng to be compressed. How do we do this? Using neurologica reexes, we can simuae your posture quckly and easiy by leaing o ress graviy. To do his we are gong o use imagery mproving your posure s not abou hard work, but about awareness of a new sensaton. Stand n a relaxed, almost sumped posture Imagine for a momen ha a vey large helum baoon on a sring is atached o he back of he top of your head. Make t rea for yourself by givng i a colour Heium rises so the role of he baoon s o gently if he weght of your head up o your body. This releases he spne from he compression of gravity Alow your body o decompress and engthen without strainng Breathe eely now tha the weght of your head has been ed. Now swch your baoon o. Feel how you colapse under the inuence of gravity Make a menal note of your shoulder postion Switch your baoon on agan and you will nd ha your ches has opened and your shouders hae spread apat. This has happened even hough you werent ng abou pung your shoulders back Switch your balloon o again and pu your hand on your ower bey Swch on the balloon and you w nd hat your stomach moves nwards and possiby upwards. You have activated your trun stabilisers withou needing o think abou it.
Comprssion causs bucking 62
Eongaion sors aignmn.
CHAPTR KEY STABLITY CONCEPS FOR EFFCENT MOVEMEN
You hav achivd al o this by clvrly stimulaing a x which was riggrd by you had position Most of us cay our hads slighly otatd backwards. Balooning" ncouags you to gnly oat h had sighly forward dcomprssing th back of h nck and ncouagng h dp postua muscls o swich on. Br postur should not b a srain Alow your body to lighn up in od to dcras prssur on your oins and mo y An ida natura posur should b comotabl rpatabl and sustainabl. Efcin posur is th foundation or movmn you o shoud b dirctd towads your sporting activiy no just holding yoursf up against gravity
Bucling against gravi
Over-strain
Balloning for rele elongation
Ahls in such divrs spots as swiming tiahon kaat kayak wight iing biathon footbal athltics tnnis golf and gymnastcs a al applying th baloon princip and hy a nding tha i unocks thi movmnt and povids a baancd axd and dynamic oundation for thir movmn. dosn't matr wha posiion you a in onc you a h fling of low or aignmnt triggrd by you had position you can appy it in any situation
63
STAILTY, SPORT AND PRFORMANC MOVMNT
Notes fom the Clipboard: Movement Dysfunction A female long jumper presented o he clnc with a long hstoy o severe shin pan. Although she had received sbsantia treatmen ncdng surgery, she was nabe to rn wthou ncreasng her pan. Ths ahete's natura posre produced an inecent running and wakng style hat ed to overuse of the mscles on the ront o her ower leg. In an eor to "rn tal she was throwng her shoders back and rasng her chin which orced her hps backwards arched her back and made t mpossble for her to se her hip mscles eecvey. This orced her o over use the smal musces of her ower leg as she ried o pul herse over her foot when transerrng her weight raher than pushing herself over her oot with the stong glutea mscles o her hip. By using the baloon ce the athlete was abe to lengthen he back of her neck relax her sholders and bring her hps nder her rnk his poston felt srange a frst as she was accstomed o hnkng ha her sghy backward bent postre was n act uprigh. Keepng he balloon ce in mind she was asked to simply maintain the posure and ro onto her orefee to iniiae the oveent There was an medate change n her movemen pattern Her stride lengh and forward proplson ncreased and she cod fee he muscles on he back of her eg from her cal to her hip pshing her oward on each strde. The ahees coach had identied a technica probe wih her runnng syle but had been unable o change i. That style had eventaly led to njury. Smpe postral cueing enabed the athete o access the usces she needed o develop more eicen ess sressl movemen. � �
-
Having trouble baooning? Occasonally happens You may be ling the op hal o your body, but dsconnectg it om your bottom hal The cuve n your spine appears o deepen, your bs tp upwards a he on, and you pelvs ips downwards This eectivey shortens your body at the back and engtens at he ont I you suspect you mght be dong hs, place
your hands on your rib cage, ngers at the ont and humb at he back Wen you perom he balloon postural cue, check that your nges are not poining upwards and your tumb downwards I they ae, relax the ont o your cage back down so hat your hand s level Try tlting t again so ha he gers poin upwads Can you eel hat your whole rib cage is otating up at the on and down a he back? Reax the ont back down unil your hands are evel again Picure your b cage sitng baanced and level on your spine
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CHAPTER 3: KEY STABLITY CONCEPTS FOR EFFCENT MOVEMENT
You can also y his aleaie image as an expeimen. Visuais your spn as a long sald rubbr tub somthng lk a bicyc innr ub h ub runs om your
tabon all th way o your had Now imagin ling ha ub progrssivy wth ar rom th bottom of th tub to th tp. Wha happns? Most pop f hir rib cag and plvis com back ino lin as hy nat h innr ub, and as this occurs h back o thr ncks ras and th spin lngthn a h way o hr al bon If ths mag works btr or you than baloonng us his on as you mov
Posure is No Jus Abou Your Body Ahough muscl pats and th way you ract o gravty can ac postur hy ar not h only actors o consdr. Did you rals how much you ar communicang wih your postur? Imagn for a momn what ths statmnts migh ook ik in a prsons postur: 'm tird" (so don't ask too much o m) or Im not that condnt righ now" (so Il mak mysf a ittl smalr so as no to atrac atnion) or som day i I try hard I migh b a wnnr" (but I havnt had any rsuls yt and I don' want anyon to thn Im cocky). Your thoughts atttuds and mood can dpy nunc your postur Postur s on of th ways you can l h word who you ar Dcid what you wan o say and war t".
Key Concep Us light ortss postur as th startng point for ach xrcis
65
STABILTY SPORT AND PERFORMANCE MOVEMENT
Breathing Brathing is intimatly rlatd o boh postur and stability As dscussd in Chapr 2, th diaphragm, rA, h pvic oor and multidus a work togthr to povid pimary sabity for th runk. Poor postur may chang th brathing pa by comprssing th rb cag, and inunc unk stability by altrng h acvity of h diaphragm and rA. Poor trunk stability may chang th brahing patt du o rcrumnt of goba muscs tha nhib rb motion, and his abnoma muscl activity can disor postur A poor brahng patt can maintain ths patts and mak hm dcu o chang In ordr to improv posr, brahng or stabiliy, all thr must b addrssd. Although w all brath, w dont ncssarily do i n th sam way, and som brathing pats ar mor civ than othrs A suprising numbr of ahlts hav poor brathng patts, and whn sd ths ahls oftn dmonsrat associatd stabiity or balanc probms, hyprvntlation symptoms or prfomanc drncs btwn staic and dynamic siuaions. Wthout an civ brathing pat, sabiiy traning dos no produc h bst rsuts. Whn brathing nomay, h lowr ibs should xpand in an ouwards and upwards drction. Howvr, if athts hav poor unk sability, hy may ty to suppor hmslvs by using hir xa obqus as stabilisrs. f this occurs, s dicul for thm to xpand th lowr ribs upward and outward h athl has o d anohr way to brath, and th most lkly sagy is to brah in th uppr chst insad. Physiologica cincy is compomisd as th uppr obs of th lungs hav a rlativly small surfac ara for gas xchang compard o th owr obs An athl with this brathing pat ooks lk hir uppr chs wal is moving up and down, insad of hir lowr ribs movng n and out hy look tns across h shouldrs and il thir had slighty back, whch maks i dicult to cinty actvat h dp sabiisrs of h abdomn hy may b rpatdly tod by hir coach to pul hir shouldrs down", or simply o rlax", bu unlss thir brathing patt is rtrain thy can rspond to ths instructions. Do you know what your normal brahing pat is? Fortunaly i is no dcul to work ou your own brahng patt and la how to brah mor civly. Plac on hand on your uppr chst and h ohr ovr your lowr rbs Brath normally and not which hand sms to mov mor Now tak a dpr brah. f your hands mov apa or towards your had, you ar using a pston" brathng pat his mans that your chs wal is moving up and down as you brath instad of xpandng outwards. s lkly tha you ar no naing h largst part of your lungs cinly
66
CHAPTER 3: KEY STABILITY CONCEPTS FOR EFFICIENT MOVEMENT
Now pac yo hands aond yor wast, and gradualy work hm upwards un hy cov you low rbs Plac yo ngs o h on and you thmbs to h back h spac bwn your ngs and you hmb will b wrappd aond th sd of yo b cag ak a bah n Yor ribs shod mov ot nto th spac btwn you ngrs and thmb f thy didn s kly ha you flt yor chst mov upwards o forwad nto you ngrs Brath quiy, and notic whthr your rbs mov undah your hands Yo shold s yo ngs mov slighy apart as yo bath n. Gradualy ncas h siz of you nwards bath You shod sa to fl yor rbs mov owads and slighy upwards as yo brath n, and fl hm mov back down and in as you bah out
Now tak a f bath in mak sr that th bs mov nto that spac btwn yo ngrs and thumb Rt to noa brathing Now focus on you o-brah h air shold mov ly ou of you ungs witho you ndng o mak any ort h abdomnals shold ony b sd to bah ou nd focd conditions, sch as coughing, snzing and xtm or. Ovsing thm for noal brathng w act h noa acton f you nd that you ar squzng th a o wth you abdominals, mov on hand down ovr your blly btton and focus on kpng hs mscs rlaxd throghout th bahng cycl hs basc brahing xrcs s usl o prfo prior to starng yo stablity progamm t hps wh you posr and maks t asi o acvat h corrct stabilsr mscs
Breahng and Inra-abdomnal Pressure As mntiond n Chaptr 2 h daphagm pvc oor rA nal obqs and midus ca a contanr hat conrols pss withn th abdominal cavity his inta abdomna pssr (lAP) has a sablsing ct on th spn (Hodgs a! 2005) and a gra sqzing foc of th suprca abdominas thr raiss th AP to rnforc h spin in rspons to suddn load ncrasing h pssr in o abdominal cavty by bahng n or hoding or brath is on of o natural sagis for incrasing spn stabiy whn prodcng forc movmnts (Hagns, M & Lambrg, EM, 2006) hs can only b tmpoary howvr Hodng yor bah can p th abdominal ogans and mscls ndr ns pssu Poongd or rpatd spks n lAP hav bn linkd o has and prolapss (Dckan t a, 2004 D Lca t a! 2004 Escors t a, 2002) Ahls wih poor loca stabls functon can on b obsrvd pforming latvy low oad acvts usng brath hodng and xcssv suprfca abdominal musc acivty o sabils Apat om h muscosktal isks assocatd with a fauty dp oca stabilisr sysm, ths statgy incrass h AP patdly ovr long im prods, putng h ahl a possibl isk of hia 67
STABLITY SORT AND ERFORMANCE MOVEMENT
Personal Investgation Not sure about breathng in or beath hodng? I you're sittng down stand up Did you breathe n o out? Still not sure? Try liftng something neaby. Dd you beathe n, out or hold you beath? Whch one elt moe comfotabe? Beathing is a natura part of movement. The habit of beath hodng howeve, can interupt ths natua response. Better awareness o your breathng pattern mproved stabity.
Key Concept Beahe nomaly at al tmes dung you execses
Low Stress Abdominals hee has been a geat dea of conson abo how he abdomnals should be taned to wok n ode o ncease sablty aound the cental conol zone Some athees have been taugh o smply pl he somachs n, b ths can lead to ncoec muscle pateng, a decease n tunk moblty and poblems wth beathng Some have been taught to bace" the abdomnas, and othes have been taugh a holowng manoeuve, al n he name of trnk stablty In Chapte 2 you leaed that ansvesus abdomns, a local sabse, s spposed o wok at low levels ove long peods n esponse o movemen, and tha shold nomaly actvate auomacaly to do ths When you pefomed he baoon postual cue eale n the chapte, yo allowed you body o decompess As yo eleased you spne and allowed engthen you had he sensaton of you lowe abdomen automacally dawng nwads and upwads gently hs dd no eque conscos mscula eort and concentaon, so wl have had lle eect on you beahng ohe than pehaps o make t a ltte ease You shoud sl fee hat you can move feely and dynamcally hs s the sensaon hat yo ae amng fo when anng o move enly a ow eor hs s an eney deent feelng fom ha whch you woud expeence when you have o whsand a heavy blow om an opponent as you mght n a combat o contac sport he moe supecal global) abdomnals mus eac to bace" he spne fo mpact An mpact o unexpected oad can case a sdden foced bendng o twsng movemen of he spne If you bs ae knocked sdeways, fo exampe the spne s subjeced to a apd sde bendng stess compessng the spna srcues on one sde and ovestetchng them on the ohe he powe gobal muscles lke exeal oblque abdomnas and qadrats umbom hep o mantan he algnmen of you bs eave to you pelvs Hghe oad coe stengthenng pogammes heefoe have a oe o play n sports whee the abty to bace" you body s mportant
68
CHPTER 3 KE STABLITY CONCEPTS FOR EFCENT MOVEMENT
Bracing helps to keep the trunk positioned over the pelis despite coronal plane pressure.
Bracing generate a hgh evel of globa tenion a a protective meaure It act like a momentary ut of armour n the face of great force but ke a uit of armour t wil retrct your dynamic movement f thi your ony ource of tabity. Athete n contact por need to recogne the derence between trainng to brace and training for dynamic tabiity raining to brace enable hort burt of high eort agant trong reitance rainng to be dynamicaly tabe foter ud unretricted movement with trength and contro. If your por requre tatic contro a n por lke archery bracing yourelf fee ke t make you tronger but actually decreae your baance and make breathing dcut Bracng make you rigid and decreae your tabity by ampiing the mal natura uctuation n balance that occur in our bode contanty Aimng for dynamic tne" rather than a xed tatic poture alow your body to aborb thee fluctuation. Achevng a deeper eve of tabity reeae exceive mucle tenion and alow you to fee more grounded. Mot por requre mooth movement and freedom of breathing Bracing your trunk wth hgh abdomnal tenon retrct both of thee quaitie If you perform tabilty exerce with hgh leve of tenon the benet are dicut to tranfer back to your por When performing the exercie in th book aim to buld condent controled uid movement o be nctonaly tabe we ue mut therefore ue combination of abdomna muce activty Wth tranveru abdomini provdng a foundation the other abdomina mucle act a layer of ncreang upport n repone to the oading on your body Remember though that with a greater proporion of upercial abdominal mucle actvty to tabiie there wil be a correpondng decreae n moblity A baance neceary. hi balance coud be demontrated n a welcoordnated gof wng or tenn ground troke In both of thee tuaton the local or deep tabiler houd provde a rm runk axi with the more upercia mucle taking on a power movement role a well a controling the trun through the movement In both por the pev and houder mut rotate with lightly derent timng to optmie ecency and power. he pelvi actualy tar to rotate forward to ntiate the wing-through before the houlder have ly rotated backward (Burden A.M. Grimhaw P. & Walace ES 1998) which temporarily lengthen the trunk mucle h udden tretch tore elatic energy ike a rubber band ncreang mucuar eciency when the upper body begin it wing through If an athete i uing abdomna bracng a h primary tabing trategy he wi ock hi rb and pev together and therefore nd t dcult to eparate the upper and lower body a neceary for ecent technique. he exerce n the next chapter wl give you ome cue to focu on to make ure that you are uing an pproprate abdominal trategy he man thng to remember that f you are holdng your breath or workng hard to mantain your poton you are not uing your mot ecient patte 69
STABILITY, SPORT AND PERFORMANCE MOVEMENT
Notes from the Clipboard A pofessona foobaler presened wh a histoy of chroic go poblems. He was a vey powefu ookig player, yet on simple ow load tesng he struggled for conol demonsratig lip bing bacng and breath hodng i oder o peom the basc est movemens. Hs was a familar pesetao as may of the foobalers ad ugby payes who have peseted with persset back ad gron poblems also demonstrated ths behavou. hey al had excelent coe stegth and could wthsad sudde busts of force but hey lacked ow oad or low heshod sabity These athees wil ofte say hat they kow hat hey ae ft but ye hey are aways moe out of beath tha he team-mates. Addng simpe Phase
1
ad
2
acvation
exercses on a day basis pro o tanng was suficen o sgnfcanly mprove symptoms and pevent ecuece to a supisg exen. These athees are subec to body cotacts of vayig seveity throughout a game and i s possibe that these sometimes panfu kocks ae suicien to aer he musce acviy patens. By supplemetig the exsng highe oad pogamme with ow oad pepaaoy "switch-on acvtes, hamstig gon and back sympoms njuy aes deceased hroughou he player's whoe team
Key Concept A or ud ngh and ac ovn ahr han gd ac To dvo d oca abr cvn bah noay and u h ow aou o uc acvy ncay o coro h rc cy Th can b dcu a r bcau ah ar accuod o rcng uc wok ahr ha ov quay whn rong runk c Rb ha h d oca ab uc houd gv og duao uor bu aow or un dynac aco You ar ang o dvo cncy I you u hgh or o ow v c wha a you gog o u n a hgh v uao? -
Th Lnng F Baanc vc aby and our ar a havy nucd by noy noaon o h oo Th o o your oo nv o a good ao coany dng noaon no your cna nrvou y o ha you ca any and unconcouy adu you body agn Ro Cavounouda A. & Ro J.P. 2002) I ao roo a rong ad ab v n runnng jung o ay ohr wgh barg c by ggg a conncon cad h positve support reflex, ad h or h oundaon or cod kc chan rc Whn h o o h oo uad by wgh barg acva h or o h k quadc) ad h gua) o whand h oad ad v h o o coang
70
CHAPTER 3: KEY STABILIY CONCEPTS FOR EFFICIENT MOVEMEN
However eecve tulaton of the reex nuenced by the jont o the lower leg adaptng to the ground urace o tha the ole of the oot can gather accurate nforaon. The oe o the foot copare noraon acro t urace n order to end nant noraton up nto the cenra nervou ye regardng where we hould poton our centre o gravy and o crtcal or dynac baance To acce th crcal enory eedback you need o have a obe foot anke and ower leg that wl adap to he urace you are ovng on Th w alow the foot to antan conact wth he ground even over uneven terran. In Chapter we ntroduced the concept of nctonal rgdty. A nctonaly rgd oot and ankle coplex wl react o a balance or aby chalenge by enng the uce beow the nee Th wl oete how up a hortenng or narrowng he foo grppng the oor wth he oe wobblng fro one de o he oo o he other or havng par of he foot f off the oor. If any o thee reacton appear he foot can no longer ten" to he oor. no longer able o eectvey copare nfoaton acro t urface o t role n balance and ablty dnhed. Exceve uce actvy around the foot and anke uualy ndcate underacve gluteal ucle o t wl nuence propuve power Becaue of t reatonhp wth the gluteal group the rgd oo alo aocated wth gron pelvc and ower back probe. Functonal rgdy pate n he eet and lower eg how up reuently n athlete and are alo aocated wth overue njure uch a hn pln and Achle endon The rgdy ay have deveoped n repone to poor tabty elewhere n he body or t ay be the reut of a pat anke or knee urgery where rotaona oblty of he bone o he lower leg the bua and ba ha been o. The tenng foot one of the ot portant coponent o nctonal oor pateng. You wll not acheve good tranfer of gutea acvaton and rength nto your port f he nforaton cong up o your foo poor. Th connecton va the potve upport reex hep o grond you a neceary n go or judo bu ao re up he ucuar chan n your leg whch allow or the hort foot conac e neceary or runnng and jupng. f you are no ure whether you have he nctona rgdy pate ake a ook at your tance foot when tandng on one eg Are the tendon on he top o your feet and ont of your anke arkedy vbe? Are your toe curng under or ng o the oor? I your anke akng all aduent whle your oo antan t broad oor contact a t houd be or your whoe foot rockng o de? If you cloe your eye doe your foot narrow or tghten? If o you ay want o ue the echnue for developng a ltenng foot outlned below. any athlete nd that they have poor awarene and entvty n her feet and ankle bu are urpred to nd hat ther balance and gluteal actvaton prove ucky when they prove ther foot obly and control.
71
STABLTY SPRT AND PERFRMANCE MEMENT
Tehnque to Develop the Lstenng Foot Sit o te ont o c w bo ee on e oo d no ock o oe. eel te ce o te oo nde o ee nd w one oo t tme exploe ig e pee om one pt o o oe o note. Now pce o nd ond te top o o lowe leg j beow e knee Yo kee wll em complee l. Move e pee towd te otde o o oot wie tl keepng it on te gond Yo old nd t o owe eg oe w t movemet. Move te pee te ote w nd o od detec e oton o o lowe eg te ote decton. Mke movemet moot d low poibe mng to eimne n ece eno nl o c eel move te pee om te ote o e e poio o te ole o te oo. epe oen o ike ogot e d:
Key Conept Am o pple dptble oot in l weg beng exece. emembe to ceck o oo to ene t i not gd dng te movement
The Relaxed Face Clencng te ee btg e botom ip ickig e onge o o e de o te mo nd oldig te lip ove e edge o te eet e l bevo tt we e wen we need bt moe conol. We oe k o tem idcto o coceto bt n c te e elng bot o tbl. ee xng bevio ppe wen we e not ng o blnce d blt mecnim eecive o e dog o peo tnng exece o m mnge tt exece ite bete t e me b te bee tneence to o pot w be poo 72
CAPTER 3: KEY STABILITY CONCEPTS FOR EFFICENT MOVEMENT
mmobing the aw aect he reationhip beween yor head, neck and hoder, o a hort te apparent bene of compenang for a weakne can come a a onger e co
nialy yo may nd tha an exercie tha wa eay wen yo braced wth yor face amot impoble when yo keep i relaxed Be poiive now yo know wha yor rea eve and can progrevey improve To prevent facia fxng yo can whle, cont or repeat a word or prae o yoref
Notes from the Clpboard An nernaona eve spne pesened wih a long hisoy o hamsng polems She was ased o demonsae some simple movemens n he evaluaon ncluding a lunge which was a pa o he noma sengh programme The ahee peromed he movemens we u used rm ip acing houghou When ased o repea a smpe phase whe peorming he movemen again, he ahee could arely eep her alance. Whou acal ixng she could aey sand on one eg e alone peom some o he highe evel drils Thoughou vually al o he non-ac aning he ahlee used aca xing u on he ac needed o eep her ace elaxed. The paen ha she rained o-ac was no he one she needed o compee I had us no een noiced un he njuries wee impeding he ahees perormance. Ths was one o he ciica coecions needed o impove he ahees neuromuscua paen She wen on o un personal ess whou njury -
Eye Fxng Sarng at a xed pon wil hep yor baance a yo perfo tanding exerce b t wi not improve yor porting perfoance if yor po reqre ha yo have to move yor head and eye Try to move yor head and yor eye from tme o time drng tandng movement o make re that yor body contro i developng independenty.
Key Concept Am for minima enion in the face a al ime
73
STBLTY, SPORT ND PERFORMNCE MOEMENT
Eoss Coo t ctomary or athlete to perom exerce wit maximal eort in training They oen dpay ti eort viibly even when performing exerce wc are not eavily loaded Many look like they are trying hard a they tran Tey are ten aked to ook elaxed when competing Thi contradctory Fo all of the exercie in thi programme the am i to demontrate eotle control Ti doe not mean that there le commitment to te execie There hod be tota commtment to a pefect perfomance but by aiming for an eote ookng movement nneceary mcle activty can be avoided leaving ony te mot ecient patte
otes from the Clipboard An t spint was poming plly pshs as otd Chapt
7.
H was pomg to th bst o
his abilty ad ay trying had bt h was ding th sstanc qt a chag. H t that th wght was phaps too gat to nabl a good pomanc H was askd a w simpl qstions. Whn h acs shold a spt look k h's tying aly had o shod h look smooth ad lnt? Who ws? Th athlt who maks it look had o th on who maks it ook asy? This was a asy qstio to asw o th atht Ths ld nataly to th xt qston: "Why s t that al yo tag yo mak t look lk yo a sing high fot bt yo want to compt lookg axd? hs s a ad bhavo, and othg to do wth th acta dmand o th xcis t aso tas a dfnt moto pattn to th comptton patt so it is a alty tang statgy. Ths atht had dvlopd th ook o fo wh tag to commcat to hs coach and ps that h was gvg
100%
Many athts hav a sima bhavo H was askd to try th ply psh aga
bt this tm to dmonstat a pct o otss conto ad ocsd pow. Th atht stppd p pomd th motio and nay l ov with th xpctd cas spd and as with which h movd. H was shockd: th wght was xacty th sam. Th mind st had changd comptly and with it had com a btt pomanc. Th sam tchniq was sd with a pow t Th pow lit was sing ffo bhavos to commcat hs stngth to oths in th gym t ookd ad sodd impssv and h blivd that it was ncssay in od to lit a havy wght A qit obsrvatio was mad that phaps h mght ook mo intimdatg i h cod ift a vry havy wght withot appant fot ath than makg it ook k a stain Adoptg ths attitd impovd his tchq ad ovcam a pomac pata allowing him to lit gat wights. Th athlts fort bhavos had b holding hm back.
Key Concept Foc ly bt make t look eay
74
CHAPTER 3 KEY STABILITY CONCEPTS FOR EFFICIENT MOVEMEN
Compete n the Moment Someime we orget o j move Techqe crebly impor bt oeme we hve o mch o thk bot h he moveme t to gmet ito m o it piece We o work g orelve Tr he kll compoet i il eerce e hem embe the rgh pte i yor evo yem er wht hey re l bot Be wre o hee pte yo move rig The tegre yor bri boy by emembering the feeling o the pek momet h yo proce Whe i ime to compee the bri the boy hve to come ogether Thi o he tme or yor br to be lyg evey movemet I the tme o be i the moe Whe he ril re over i tme to rely move,e el it.
75
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CHAPTER 4:
FUNCTONA ASSESSME NT
Chapter 4: Functional Assessment Bas Funnal Assessmen Expandn he Assessmen Paamees Funnal Mbly esn and Mbly ann Funnal Assessmen n he Ee Envnmen How prepared is your body for the demands oftraining and competing? How wel does it match the musculo-skeletal requirements ofyour sport? How we do you manage forces?
By assessig simple movemes it is possibe o create a proe of your basic corol. By idetiig the mo bili y ad stabiiy demads of your sport icreasigly specic ests ca be added o guide you towards he type of eercise you shoud b e icorporatig ito your programme The compoets of a basic ctioal assessmet are
Balace/cetral ais cotro
Fuctioal mobi lity: mobiiy specic to he traiig ad compeiive demads of he sport
Fcio of he lower cotrol zoe: pelvic stabiity.
Fucio of he cetral cotrol zoe ruk stability.
•
Fucio of he upper cotro zoe: scapar stabiiy
The sequece of tests below covers he bas ic foudatios which athees i ay spor should be able o perform wel. These are ow load movemes desiged to epose dametal motor cotro decits. A ahlete should be able to perform these simple movemes without dicult y urprisigly may elie athle tes sruggle with his leve of testig. Most athlees are skiled a compesatig ad ca hide movemet dy sctios easily i fas or compe movemets so basic cotrol isses may have bee missed. By usig simple ests it is easier to detect cotrol problems. Testig for movemet quality ad corol is dicul o quai absolely obecivey Raig the degree of dysctio om mior cotrol problems to maor isabilit y is subective ad based o eperiece wit h this type of testig. For this reaso the degree of dysctio has bee elimiated om he scorig procedure ach test has a lis of possible errors. ou oy eed to decide whether the error is preset Toa up the umber of errors to score the movemet The aim is to achieve a score of o. The higher he score the more stability dysctio has bee idetied The resul shoud give yo a impressio of overal cioal cotro If yo have limited time you ca simpify he testig rher. If the movemet is performed with oe of the errors i t passes. f ay errors appear it fails. Thik of the tess as a series of checks that wi ll give you a isigh ito yor movemet cotro
77
STBILTY, SPORT ND PERFORMNCE MOVEMENT
Once you can peo these oundation movemens eectvey additiona movements can be added to assess conto at highe load and skil evels. The unctional checks outined below can be used to suppemen the stuctual and physologcal estng povided by spots medicine and spots science pesonnel as a pat o athete polng. As a coach o athee hese checks wi highight aeas which need o be woked on as pat o anng houd any o he tess cause pain seek the advce o a quaied medica poessonal
Soing Fo a of the tests excepting balance, peom the movement three times and scoe the thrd one If the patten s nconsistent, watch a uthe three movements and scoe the most equenty occung probems You are amng for a score o zero. A resut of geate than zeo ndcates that pobems shoud be addessed A score of
2
o greater ndicates a high proity ssue
The otal scoe o the seected ests can be kep and the scoes can be compaed when the ahete s eassessed at a lae dae. n ths way they can be montoed o changes n hei physcal poe
Automati Points Foot Fxng As mentoned n Chapte 3, an ndicato o possibe stabiy poblems s the us e o ecessve ension aound the oo and ankle. When weght beaing noally he oo should ea ino the oo wih small dustmens occuing in he anke o accoun o balance uctuaions. ou should not see he oo se shotenng naowng o ling any pa o ts soe om the oo These sgns ndicae that the oot itsel is becomng gd in esponse to uctuations n balance This is a poo baance saegy which is oen assocated wih deceased pevc stabilty and hp conol on the same side Noe what the oot looks li ke pio o he test movemen and compae t to ts behaviou dung he movemen. any o the oo gidty sgns appea and ae sustaned houghou he es an automac 1 pon s added
Faal Fxng As menioned in Chapte 3 lip b iin g c lenchng o the teeth pessing the ps togehe vey imy o pokng you ongue out ae al acal i ng behavious which can enhance cental sabi y ven i you hink is ony happenng because you ae concentatng s moe key tha s helpng you o manan cono These tny movements can subty nuence you tunk stablit and make es movements look vey good when in ac they ae not compet ely soun d. On c ni ca testng o a smpl e es movement ke a unge some ahetes have changed om a low scoe ndcating easonabe contol to a maima scoe indcang vey poo conol smply by e mnating hei acial ng.
8
CHAPTER 4
FUNCTONA ASSESSMENT
The test movemets are very simple ad should e performed without effort f ay of the faial xig ehaviours appear duig a test it will mask potetial proems so the test must e repeated without the xig ehaviour To eimiate faial xig repeat a simpe word o phrase durig the test movemet. This keeps the fae moie ad reaxed without addig omp lexit y to the task. Whis tig a have the same effet. This is peferale to the more ommoy used tehique of plaig the togue o the roof of the mouth ehid the top teeth as some athletes wi l press their togue rmly eough up ito thei paate that they are ale to irease their truk toe for ieased stai li ty f the faial xig aot e eimiated a automati poit i s added to the test sore. you elimiate the faial xig e aware that you may shift your eed to x" istead of staiise to somewhere e se i the ody ou may irease foot xi g o r eve st iffe your e ows o r hads to irease im tesio i a attempt to stailise Most sutly you a eve x" with your eyes people usig this strategy adopt a starig quali ty to thei r gaze . f you are oservig you r ow move met s i a miro you are ulike ly to e xig you gaze however if you are oservig someoe ese ask them to l ook at you as they perfom the movemet as thi s stops them from adoptig the ga ssy eyed stare of visual xig Al l of these strategies a mask a athlete's true level of otrol o testig . f you do ot aout fo them you may e missig possile otrol prolems whih may our whe orma eathig ad dyami movemet i more omplex situat ios i s required a k of attetio to detail durig testig a ead to failure to ideti prolem areas ad this i tur a misdiret oditioig ad iury pevetio programmes
Wha d nex f your sores are omig i hi gher tha 1 o asi assessmet movemets you wil eed to addess the prolems. o eah exerise a short ist of relevat ii tia l exerises is provided to get you started o you way to improvig
79
SABIIY SPORT AND PERORMANCE MOVEMENT
Basic Functional Assessment
Setn
1.
Stat Balane
Athough i is rarely the naure of spor to san sil the statc baance test ooks at some namental founatons for movemen control. Performance in hs est eamines •
The sensory communicaion beween your foo an your cenral nevous system
•
Contro of the CA over each eg
•
Test
80
The ably of he boy to make sma a ustmens whou rigity so that you can easiy move your limbs wihou aecing your runk posiion or balance 1:
Eyes Open
an on one leg wih both arms above your hea. Mainan a so knee.
Move one arm own to your se an back up Move he oher a own an back up
Move both as out n fron of you. Take one a out o the sie an back o the fron. Repea wih he oher arm.
i your arms o a horizontal poston an ben your ebows. Keepng your pelvs facing forwar u yo ur upper boy to he le an to th e rgh.
Move your free eg out n front of you as far as you can .
Take back behn you as far as you can.
CHAPTE 4:
FUNCTIONAL ASSESSMEN T
Take t out o the side as far as you can. Take i acoss you body to he front. Take i across your body to he back.
Obsevation notes •
Does you trunk end to p o one sde moe consstently than he other? Ths is a loss of he centra axis ino he coona pane.
•
Has you foot become rigid in espose to hs calenge o s it elaxed and adapng wel o you movemen to elp you o baance?
Scoing For both of he balance ess, score ony for he worst error tha you see. For example, if you wobble, bu then ouch he oor for support, you wiJ score hree poins
Relaxed accuate pefomance Wobbles bu does no ouc the oor Vioent wobbing o shing of stance foo o egain baance Needs o touc he oo a any me Facal xng Rigd foot
o 2
add pon add 1 pont
Toal: Wat sould I do to improve my performance?
A aining ahlete shoud not test pooy on eyes open balance testng If your baance s poor a ths stage of tesing, focus on pevic sably wok and establishng a lsening foo. Key ercises •
Basc Balance, Eyes Oen and Eyes Cosed (Chapte 5).
•
Progessons fo Baance Taning (Chapte 6).
•
Listenng Foot execses (Chapte )
•
Bdge Clam Standng Knee Pess (Capter 5) and ogessions fo elvc stably.
81
SABILY SPOR AND PERFORMANCE MOVEMEN
es 2 Eyes Csed The ody has hee man aane sysems: vson, somaosensoy, and vesula The somaoseso sysem povdes feeda om he sn, jons, endons and muses o e you nevous sysem whee you ae n spae. The vesbular sysem s he deae aane ogan of he nne ea, and esponds o hanges n you head poson and movemens of he head. These hee sysems wo ogehe o manan you aane f you ose you eyes, you emnae one of he hee sysems, and hs exposes how wel he ohe sysems ae wong. Some ahees ae ovedependen upon he vson o say aaned, whh maes hem vuneae o njuy f he eyes ae movng o engaged n anohe as. The ody oenaon may hange quy as woud happen on aeo as a poe-vaue They may e quy sannng he envonmen as hey un, o ahng a a on he move as n aseal o nea. They may e a se who enounes poo ondons e "a gh, u needs o e mang sp seond adjusmens o he sufae unde he fee Vson s no enough f you ae unnng ove uneven gound: you need you somaosensoy sysem o e vey esponsve n ode o mae qu, ne adjusmens fo aane and he safey of you anes and nees. You may have o move n poo o pahy gh as a dane may have o on sage, so you eyes anno gve you onssen feeda You need he ohe aane sysems wong we o ope wh hese suaons Tesng wth you eyes osed an e us a te aou how we you aane sysem eay wo, and how muh you depend upon you eyes Tesg pooy on hs an ndae an ovedependene on vson fo aane, and nadequae somaosensoy feeda om he ody. The eex whh ns hp and ee muse avy o sensoy feeda om he soe of he foo s nvoved n hs, so poems wh feeda an aso ompomse pev and eg staly epea he same sequene as aove
Scn eaxed auae pefomane Woes u does no ouh he oo Voen wong o shng of sane foo o egan alane eeds o ouh he oo a any me Faa xng gd foo
o 2
3 add I pon add 1 pon
Tal What sho uld I do to improve my performance?
82
•
Bas Baane, yes Open and Cosed Chape 5
•
ogessons fo Baane Tanng Chape 6)
•
senng Foo exeses Chape 3.
•
Bdge, Cam, Sandng Knee ess Chape 5 and ogessons fo pelv saly
unges wh yes Cosed Chape 6)
CHAPTER 4
Setn
2.
FUNCTONA ASSESSMEN T
Funtnal Mbty
Funciona oly dffrs o xiily in ha i prsns raionshps twn ody pats ah han usc lngh aon. Invsgang nciona oiy hghighs h c of on ody pat's ovn on anohr in h ovn chan so ha h laonshp s asiy sn his ras oh o h concp of rlaiv xiy and aso o ody awanss. As w invsgad n h pvous chaprs h aly o ov on ody pat ndpndny fo anoh s cald dissociation. Dssocaion pols can causd y poo saiisng pas whch do no aow you o oh y ol and sal a h sa i If an ah can ony anain saiy y liing l or trunk oion hy ar n fac funcionaly gd ahr han dynacaly sa hy ay appa o hav u physical sicions n oly u hs laons ay n fac du o xcssv acvty in goal uscls sponding o nadua posua o oo conro. hy ay xng nsad of ng sal h ovns ow ar spl u ach on rpsns an poran ovn n. I is hp o vido h ovn if yo ar nw o valang ovn n hs way. You a looking for h aiiy o ov only on ody part unss ohwis sad and sytry of h ovn o righ o l
Test
1
Duble Am Rase Shulde-Tunk Reatnshp
h raonshp twn sholdr and unk ovn can nuncd y poor shouldr oity and poo tunk cono In hs s yo ar assssing •
unk saiiy in h saga plan.
•
Aciv should oiity
•
h c of shoudr ovn on trunk postu and cono.
h ovn s pfod in a sandng poson and h s pac o viw is o h sid. If yo a raing soon ls nsruc h o ras his or h ars saigh aov h hads Do no gv any th nsucons gadng h uaiy of h ovn you wan o s wha hi naual rspons wil
2
I Forard oaion of h plvis hs will pull h luar spin o of nua ino xnson causing h cna axs o coaps n h sagttal pan hs ay du o nadua should oy undacv ansvsus adoinis o poo awarnss of ar spin poson. 2 h pvs sids forard shiing h ody wigh owards h on of h f and onc agan plling h lua spin o of nua h cntal axs has colapsd n h sagittal pan h san facors as aov ay contu wh h possil addon of a si horacic spin lng shoud oon. 3. h shoudr oiy s id o ss han 180 dgs. hs is no ncssay a pro fo a spos u any pt whch us a contold tunk posion wih ovhad a acvty or ncopoas ovrhad a acivty in cross anng w nd o addss hs. his ncuds acivs such as a gyascs handsand swng sty a fooall how in jping o inrcp a a in aska pforng a shod prss n h g, ocking a a n volya stchng o cach an ovhad a in asal and any oh stuaons. 83
STABILY SPOR AND PERFORMANCE MOVEMEN
Obsevan nes Th idal rspons would b to s th ars o through a 80-dgr arc, wt th plis anaining is position Th cnta ais s aintain d in th sagittal pl an Thr ar sral possibl ont dysnctons, which ay intrupt an ida shouldrtrunk latonshp
Sn Plis ll P is rotatd forwardspina cur dpnd P iswght shid forward Shoudrs lss than 1 80 dgs
o
Toal Further testing:
If you nd that t prforanc is poor, insigat h Doubl A Shoudr Pss to conr your ndings hat should I do to improve my performance? •
Foor Prsss haptr 5
•
Gryhound haptr 5
Wall Prss haptr 5
es
2:
Seaed Hamsn es Hamsn-unk Reanshp n Sn
Hastring tghtnss is on bad for owr back pan, and in any spors is thougt to ipact on prforanc How, it is not on ly hastrig lngth but th propriocpti awarnss of lubar posiion and th stabil ity o contro it which also pl ay a par This tst was origin ay dopd for sprint kayak and artial ats but has bco a usl ark for any sport as i donstrats aaiab hasring ngt aganst a nural spinal positon as w as propriocpt probs n h lubar spin Pforanc n ths s ains •
Acti hastring lngth
•
Tun propriocpion and contol
•
Th rlaionshp btwn hastrng lngthning and lubop ic control
St with you foot on th on of a Swss Ball St up onto your sa bons so hat your spin is in nuta aintain his spina position and push th ba out away o you unti you fl t lii posd by your astrings
8
CHAPTER 4
FUNCONA ASSESSMEN
Obsevatn nes An idal prforanc will show an atht who can aintan a nutal spin with thir lg straght and hip at 90 dgrs T probls associatd with this ont wi l b 1 Your plis slips nto backwad plic rotation bfor t hastrngs ac a tnsion point This indicats poor proprocption and stability aound th spin 2 You cannot straightn your kn This indicats hastring ngth rstriction 3. You slp into backward plic rotation onc th hastings ar undr tnsion Ths indicats gratr rlati xibl ity in th spin than in th
hastrings 4 You tip your plis sidways to rli th prssu on your hastrings
Scing Spinal position is lost at any ti Kn ly straightns
Y Y=
N N=
Toal: What should I do to improve my performance? •
Straight Up Hasting Mobility apt 5
•
Standng Lg Swing hapt 5
•
Tal Up haptr 8
•
Any trunk stability xcis in an unsupportd nutral spin positon g Wall Prss and Bal Bouncing haptr 5 or at a o adancd l l Or th Top haptr )
85
SABIIY SPORT AND PERFORMANCE MOVEMEN
est 3: tal Bdy Rtatn Tis momnt ooks a h otal aalabl rotaion from h foo o h op of t spn Thr ar fw sports tat rquir ony on body par to roa Usally roaion occurs as a rsult of many parts conrbting o h total motio On of h bst xampls of otal body roaio s h golf swing n h mor comprns ncioal mobiity assssmnt sction, tsts o xamn ac componnt ar aaiabl Prfoanc n tis ts xamins
Toa join roaion aai ablt y from foot to had
orrct foot prssur changs n rspons o rotation
San d wih f hipwidth apart Tu and loo k bnd yo noting a spo hat yo can comfortaby s Do no sran yoursl Th ts sks o d in wat momnt is naural y aaiabl o y ou T back arond t otr way notng a spo a yo ca comforaby s
Onc you ha notd how much motion s aailabl, your attnion to your ft Not t prssr changs in your ft as you u It shod folow t sam pat as you t to th l th l foot prssur mos owards th outr part o f t foo, and th rgh foot prssur mos o t innr part of h foot In otr words, h prssur mos in th drcton of h t
Obsevatn ntes Not wtr h ft atr hr prssur i h corrct pat
2 Not whtr rotaio is markdly rsrictd n on drcton
Scng If you are sanding a he op of he circle and can urn all the way around, you score O f you have poor roaion and only make i ino he rs hird of he moemen, you score 2. f your fee do no aler hei pressure in he correc direcion, add 1. Wat sould I do to improve my performance?
86
Total Body Rotation (hapr 5
Plc Rotation Or a Fixd oot aptr 5
Lstng Foot (hapr 3).
CHAPTER 4
FUNCIONA ASSSSMN
Sen 3. he Lwe and Cena Cn Znes Pelv and unk Saby Reanshp es
1
Sa Lune
Th Static Lung i s th l ast copl o f th lung group of rciss and i s thrfor suitabl as a baslin assssnt. t i s altatily known as th Spit Suat, but considring i t as a Stati c Lung stabli shs it as th start point for a clar path of progrssion. •
lic stabiity.
•
ccntric Ga actiation.
•
oadd nctional hp obility.
•
ontrol of th lg o th hip to th foot
•
ntral axis control for th t
•
.
Basic balanc.
Stand with on foot in ont of th othr hip-width apart Rais your back hl. Put your as straight out to th sid. Kping a rtica t tak your body straght to th oor. ,
Noe your body wight should not b oing forward Your back kn should o straight to th oor.
87
STABITY SPORT AND PERFORMANE MOVEMENT
Obsevan nes
The knee moves nwads If hs
is the case, it s nkey that GMax and GMed ae nctionng correcy
4 Trnk ps sideways. Ths demonsaes a oss of the cena axis conol
2 Pevis ips sideways This demonstates oss of cono in the coona pane fo the pevis, and ndcaes a GMed dyscton
5 . One arm drops owe Ths may ndcae a dependence on aissms dosi on hat sde
Scing Knee moves nwads Pevs ps sideways Hps move backwads (umba curve deepens) Tunk tips sideways One am dops owe han the othe Lip bting o faca xing Rgid font foot Total:
88
3 Hips move backwads. This may be vsibe as he umba
spne deepenig its crve when observng om the side, and ndicaes ha GMax s eihe not cioning we eccentcay (as it engthens), o nctons pooy in oute ange (when songes) Instead of he hip moving downwads, you move i backwads whee t is easie to access he back exensos and hamsrings o hep yu
CHATER
FUNC IONAL ASSESSMEN
Each lnge aiato eamines a slghly dee combiaton o f eemens I t i s se l to look a t each of hem o ths eason Howee f he statc unge s peormed pooy and yo ae short of time he olo wing aaons ca be skpped uni the statc lunge mpoes scenly to be ested at a hghe lee.
Athlete perming a static lunge poorly. The pelvis has tipped downwards on the lej, an d the knee has moed inwards. Note that the lef hand is lower than the right with the elbow bent This athlete is ting to use her le atissimus dorsi to compensateJor poor right gluteal activation
Test
2:
Eyes Clsed Lune
To ecap o he ifomato poded n the baace testn g secio in any sports yo eyes ae mong eithe o tack a bal moemet o the posiio of a oppoen o due o yo ow moement though space. Some ahlees ae oedepeden on the eyes fo balance and ae weake n thei ohe wo pimary balace systems he somatosensory normaion comng om the eceptos i you skn musces and o nts and esiba yo ne ea Ths means hat hey may est wel when hey ae alowed o ook at a ed po in b ths esl does not eec what hei cono mgh be l ke i f he eyes must moe. I is use to test boh the Eyes Open ad Eyes losed Lnge The Eyes Ope eso ndi caes whehe the peli c sabilise musces ae capable of cotollng the moeme. The Eyes osed eso ooks a he elatoship betwee sesory feedback and pelc conol. The pocede s eacly as aboe only wh he eyes cosed.
Scing Kee moes nwads Pes tps sdeways Hps moe backwads lumba cue deepens Tnk ips sideways Oe arm dops owe tha he othe Lip biig o facal ig Rgid fot oo Tota What should I do to improve my performance? •
Bdge Hp Pops Hip Swes hapte 5
•
lam Sadng Knee Pess hapte 5.
•
Spported Lnge hapte )
•
nge Pogessos hape )
89
SABII SPORT AND PERFORMANCE MOVEMENT
es 3 Dynam une Pformanc n his ts amins
Hig l tnk stabiiy and popocpion
Ability of t at to psh cty fom h lg insad of howing thi sholds back to gna momntm.
Sta standing saight with f ogth and ars stag abo yo had. Stp forwad into a ng whi mananing an prigh nk, and psh back to sar positon agan. Whn moing back to th sat position, chck a moon is initiatd om th foo, no fom dng sholds back to gna momnm.
Son Kn mos inwads Pis ips sdways Hip s mo backwads-lmba cr dpns Trnk tips sidways Tnk collapss forwad oing shods back niias to stat posiion Lp bitng o facial ng gid ont foo Total:
This tst can also b pformd wth ys closd, fo t sam asons as mntiond fo t Saic Lng. What should I do to improve my performance?
90
Bdg, Hp Pops, Hip Sws (ap 5
Wal Pss (ap 5.
am Sandng Kn Pss (apt 5.
Spportd Lng wih as p abo had (ap 6.
CHAPTER 4
FUNINAL ASSESSMEN
Tes 4 Sandn Knee Lf Prfoanc in tis tst xans
T ablty o asly posi ion t LA or ac sanc g
•
Sytry
Latra plic stablty.
T foot-p conncion.
•
Hp xon pat
Stand wi ft ogtr and as ou to sid a soudr igt Lift on kn to ip igt. Rplac t foo and swap sids . It is os usfu o atrnat sds on ac rpiton Tis xposs any ssus an d aks t asr to s
Note:
Obsean nes 1 Hip cing Tis s a faut n t p xion pat. I nstad of t fur ong strag upwards in t sagittal pan wt can ip xion, pis tlts in t corona pan, alowng you to stabilis your trunk by using runk sid xor, quadratus uboru Tis is no a patt ta you would wan o s in anyon wo nds o o quicky or cnly in a forward dircion as t ont as bn dird into t corona pan.
2 Sanc p os out to sd. T ps soud ran sragt and l rougout tis ont; owr f Gd s wak, it wil no kp a contro or fur o plis rlaionsp f t wak uscl cannot pul nto its sors rang and antain ts postion, it wll allow t pis o drop on t ling sd, or pi ips to dr sdways. An at sowng is rspons ay nd a driing sdways o ts lg, andng on t or juping o i is sowr or ss powr an otr sd
91
STABILITY SPORT AND PERFORMANCE MOVEMENT
3 On arm mos owr This indicats possib us of atissimus dorsi to compnsat for dcrasd tunk or pic stability
4.
Trnk tips sidways This loss of th cntral aXs saly a compnsatory rspons to loss of plic position, but can also indicat that th body is not wl balancd or th stanc sid
5 g dos not i straight Waknss in il iopsoas may cas yo to rcrit othr muscls to th hip
Scoin Hip hitchs up on th l iing sidrunk shortns on that sid Stanc hip mos out to sid On a mos lowr Trnk tips sidways g dos not i straight Facial ng Foot ing Total: What should I do to improve my performance?
9
am Standing Prss haptr 5)
Bridg Hip Pops, Hip Swils haptr 5)
Spportd Lung haptr 6
Lng Progrssions haptr 6 paicularly with your ams strtchd upwards to impro th A and mini mis th ct of latissims dorsi orus
CHAPTER
Tes
5:
UN CONAL ASSESSMEN
Seaed Knee Lif n Ball
Te seate knee l on te bal s quie a sensiie tes, wc eaines unk stablty a ertcal algnent o te tk on te pels I wil gigt ay asyety n weigt beaig betwee te l e an igt ses o e peis as wel as coo o te A Peorace n is tes eanes •
Tuk stabiiy
•
Verical al get o te nk o e pels an coto o e A
•
Syety o weig beaig toug le an igt ses o te peis
Sit on a Swiss Bal wt ips an kees at appoately 90 egees an yo ee togete at on e oo Poston you as so tat tey ae paalle o e oo Mantaiing an prigt runk, l oe kee so ta you oot coes o te oo
Scing Hip tces p o e ing sierk sortens on tat sie Pes oes ou o sie Oe ar oes owe Tk ips sieways Leg oes not l saigt Faca ing Foot ing Total:
9
STABLTY, SPOR AND PERFORMANCE MOVEMENT
What should I do to impove my pefomance?
Satd K Li o a ar (apt 5
Bidg Hp Pops, Hp Swis (aptr 5
am, Stadig K Prss (aptr 5
Bal Boucg (apt 5
Sen 4 he Uppe Cnl Zne Sapula Sably es
1
Sapula-Shulde Relanshp: Damnds
Tis smpl tst ooks at acti souldr tal rotato mobiity wt rspct to scapular cotro Tis payrs, olyballrs, swimms ad adball playrs sould al b abl to prform t omt wl Prfomac i tis tst amis
Scapua cotro agaist t rotatg am
ta otatio mobiity ad cotol of t soudrs
i o your stomac wit you forad stig o t oor Pac you as a diamod sap o t oo so tat your grips touc Draw your scapula sigtly towards you tos t foams ad ads o t oo ad od t tr fo t cout of 5
94
CHAPTER 4
FU NINAL ASSSSMN
Obsevatn ntes 1
Scapua oig owards ars stad of ataig a cosis posto, wc dicats a souldr dssociaio rro or a scaplar sablty rro
2 If as rais lss ta 0 c o oo i dcats sucit souldr obilty, wic ay b du o sss o poo patg of t ot 3.
O o bo soudrs sk towads oor as t ar is
Scn Souds o towads ars Hads l lss ta c Sodr siks towards oor ta: What should I do to improve my performance?
Daod xrciss ap 5)
Sprma xrcis aptr 5)
Wal Pss xrcis aptr 5)
Dooway Srtcs aptr 9
95
STABIITY SPORT AND PRFORMANC MOVMNT
est 2: Sapula-unk Cntl Relatinship Wall Pess Te Wal Press s a low load moemen wic looks at coordiaio o te solder grde to te rnk. does no eqie sreng bt does reqire coordnaio Peormance i is tes eamie s •
Scapa stabilty.
•
Sagttal tk stabiiy
•
oodinatio o pper body o owe body.
Stand wt yo ands on a wal at soder egt in ont o yo. Yor ams sod be straigt. Stand ta ad en bend yor ebows o perorm te pess p moement, keeping yor body agmet cosstent. Press ot again.
Obsevatn ntes
I
96
Te ead otates backwards. Tis pts yo ead into backward rotaon o yor eck, wic switces o yo oca trk sabsers
2. Te solders itc p towards
te eas, or wing o yor rb cage Ts indcates poo scapa stability
Te pes dris orward relate o te k. Tis meas at te
trk stabses ae swiced o.
CHAPTR 4
4. Te somac protdes Yo are not sing TrA to conol yo t .
FUNINAL ASSESSMEN
5. Bend orwad wit yo pper body and leae yor ips beind. Yo ae ond a way o aod sing yor abdominas and load yo pper body
Scoing Head oates backwards Soders moe p, or scapa wngs o ib cage Pes dits orward Somac protdes Uppe body bends owad ota: What shouLd I do to improve my performance?
Wal Press apter 5.
Greyond aper 5
Bal Boncng aper 5
97
STABILIT SPORT AND PERFORMANCE MOVEMENT
Sein
5
Basi Glba Cnl
Tis rcs ruirs coordnation of al tr control zons Prformanc in tis tst amn s
Scapar stablty.
Plc sablity
Trunk control
T coordinaton o f al tr zons
Supeman Start on ands and kns Hands sould b positiond undr souldrs, kns undr ips Prss ou wit on and src out wi t oppost ngrtips so tat yo a a sraig lin om ngrs to Your cs and pls sould b parall o oor
Obsevain nes
1 . Had drops or rotas up and back Tis s a poor ad control rspons to loading of t souldr gird and
2 Scapua on t spporing sd ls o ribs. Tis indcats poor actiaon of sabilisr mscs. 3 s drops on unsupportd sid Tis indcas an ppr zon waknss, wc cod impicat
bot scapua and rotator c stabiliy on supporing sid
98
CHAPTER 4
4.
Peis rotaes pwards o e nsppored sde Tis s say a ndicaor o poor iner range GMax actatio, poor p mobiliy, or a poor p exteso moemen pae
FUNINAL ASSESSMEN
5 Pelis rotates downwards on te sppoed side Tis dicates weakness in GMed o e spporting side
6 Te spne moes om netral o a deeper cre Ts indicates a proproceptie decit in te nk as te spie moes o of its etral poso to exension response to a p extenso stimls Te TrA wll switc o s crcusace
Scoring Head roates backwards Solders moe p, or scapa wngs o rib cage es drops on sppored side Pes rotates pwards or downwards on nsppored side Somac protdesspia ce deepes Total What should I do to improve my performance? •
Brdge Hp Pops Hp Swes apter 5
•
lam Sandng Kee Press apter 5
•
Spported Lnge apter 6
•
Wal Press apter 5
Oce yo ae competed te basic cioa assessme yo sold ae an impressio of yor oerall fodaos for moemet Yo may ae perormed wel n some secios b o n oers Yo may ae giged a dierece between oe side and te oer Note yor digs ad see f ey relate to ijries or tecnqe sses tat yo may ae The programmes olned n apers 58 proide exercses to address probem areas wc yo may ae dented 99
SABIIY SPORT AND PERFORMANCE MOVEMENT
Expanding the Assessment Parameters Haing usd ths st of basic tss to stablsh you oal oto contol po, you can hn tnd th tsng accodng to you capab liis and h dands of you spot n od to pogss th tsing pocdu, addtiona lns can b addd Ths ay nclud
o cophns spots ant obiity st ng
Dynaic foc anagnt uping and la nding
onu contol fowad and atal
onto n ul ipl plans
onto o f tal focs: pdictd and unpdictd
Incasd dynac dand
Incasd cogniti dand body conto s antaind whn th ind is dstactd
Incasd spd
Incasd oad
Incasd skill
Th tsting dcu lty l l is liilss, and can bco incasngly spots lant s ipoant to pos iitatons and assss coping statgis, so dpndng upon you capabiiis o thos of h ahts you wok wth, you can pogss as fa as s nc ssay using th thods l std abo Fo apl, a tsting th saic and dynaic lung with a tnnis play, you ay add otaio to t f h play pfos this wl und conold cicusancs, thy igh b askd to pfo a dp dynaic ung to catch a thown ow bal This would ook at autoatic postua conto sponss, pic and tunk stabilty, nctional stngth though aailabl ang, baanc and coy B y incasing th dynaic dand as wl as adding a cognti task, additional systs a aind fo thi ct on th soundnss of th basic on Dspt th addd coodinaton unt, h tunk, pls, and lg contol should still b conod and cint dung h lung Siilay, a baskt ball ay ha good tunk contol in slow, focusd onts, but has to cop wh a aty of dynaic dands whn playing You ay thfo ts his up andings by pushing hi o th sid as h jups to s whth hs tunk contol is sucint to countac an tal foc You want to s how fa h lands o his tako point, how fa his cntal ais s pushd o ln und sistanc condtons, and how h positons his lgs on lan ding Th basic tsts a applcab to al spots Th is bow poids options to gan th insight, assuing that you ha alady tsd th basic onts If you a not su whch additonal tss wl b lant o you spot, us th ls blow as a gud in Th list is by no ans cophns h a any additona sts which can ct th dands of you spot
100
CHAPTER 4
FU NINAL ASSSSMN
: '
' Il 0 � 0
1 E
1 0 1
0 E
Q 0 ' 0 C .5 Il Il E E 0 0 : I
Featres of the spo
xampes
Multidirectional/move
Footbal enns
of eiher eg equaly/
handbal, skng
1 1 C 0 0
1 C
0 Il 0 C
0 Il 0 E Il : C C ·u 1 Il 1 .5 0 C 0 : �
m
C C
Il 0 ' C C C I
0 �
m m m
Il 1 ·c
0 Il 0 Q C
jumping Symmetry of body
Equestran, sprin
algnmen
and dstance runnng ump spors
Contro of pevic moion
Equesran, rowing,
in a seaed posion
kayak
Hp bendng mobilty
Rowng cycing
and control Even pressure and
Cyclng, runnng
power hrough boh egs
spors
Arm moton
Voleybal tenns, gol, waterpolo, swimming
Control of spnal ange/
Show umping, sking
coordnation of runk
go, kayak rowng
ange wh hip bending
hrowing spos
Kicking spors
101
STABILITY SPORT AND PERFORMANCE MOVEMENT
Scorig, as for t fodaio ss, ca b as sp as a PassFal ratg Howv, f yo ws o ncally scor, a syst as b povdd
Functional Mobility Testing and Mobility Training T oblty tss istd t basic cioa asssst ca b agtd wt addtoa ovs wic ar rvant to yo spor Cckig obl y is as ipora as cckg any or aspct prang to stabi y Isfcn ob iiy o a distotd pa for acivg o bi iy s o assocad wi poo sabl ty If yo dont av scit oblty i t g pas, sowr ls wl giv stad Many of ciss lisd blow ca b sd as rcss as wll as assssn Ty cops ov ns wc ai awarss ad coto as wll as oblity If yo or an at yo a workg wit fas a ovt, i is advisab to practic i ordr o iprov Tr a as ay ss for oby as r a spog ovts, ad t s possbl to accot fo a of t i o rsoc T ciss sd blow can b sd to agt t o fail ia pocdr of scl lngt tstig fo spors w vry spcic bility s qird
est
1
he Ball Folow
Tis s a s ov o ga an prssio of toa body ovnt It is no ncssay o scor i Two popl old a Swss B a p btw sig o ad Ty sold stat w t ads dcty oppos ac o wi gips poiig pwads O pso ads ov i any dctio, yig to ps t otr ito lag cangs n positio T rs g o ook fo s good asfc of body wig dg a ov So atls ar spisigy staic pfrrg to rac awkwady to t sd istad of siing tir wig fo a soo prfoac T atts sod b abl o kp r rk lavy prigt by bnding i tr ips, ks ad ankls If ty do o bd sfcly t gs, i wi ook as tog y a aig fowad, colapsig ti tk ad casg to os coact wi t bal Upp zo coto is also posd wt ts ovt T alts sod b abl to kp r sods qt rad Ty sold o draw tr solds pwards, ad ti scapla sod ot l off r ib cag
Scorng Sco on poi fo ac of t folow g
10
•
Movt s o soot ad
•
Sods ar ts or cd
•
Hps o bdig
Wig s o siig fro sd o sd wi ovt
CHAPTR
U NINAL ASSSSMN
Test 2: Mn Squat: Hp-Tunk Relatonshp Ts s a smal movement wic eposes p-tunk iming and movemen proportion. I is no a sqat moton te objecive is o keep te runk in an pright nera posiion wile ben ding te ips and knees i s a q ck est or atlees n any weigt bearng spo o eamine acive ip to trnk coordnaion in te sagta plane Imagne a ennis player receiving a serve. Se may be eaning orward as she prepares b at te moment us pror to te mpact o er oreand se wi sragen er runk and soen er ips and knees n eqal proportion. Ts est reecs sc a movement. Te movement is simple. Sand wt eet hip-wid apart Keepng body uprigt bend at te ips and knees so ta your cenre o graviy moves strag downwards. Tere are severa possible movement dysnctions wic may interrupt a ip-trunk reatonsip.
Te ps do n o bend in proporton to te knee. Th e p as reatvely ltle bend and te trnk may ook ike t is sigtly tippng backwards Poor eccentrc Ga perormance is assocated wt s pate.
2. Te pelvis immedaely moves backwards. Tis enables an atee o avoid controling eir p wt eccentrc Ga contracion.
10
STABILITY SPORT AND PERFORMANCE MOVEMENT
3 Th ahl cssy curs r uba spin This s on assoca wih ay squa ranng
4
Th kns al inwars an h achs o h an
Scorng Tunk ips orwa Tunk appars o ip backwa Lba spin cur pns ns a nwas How can impove?
104
Ipro p awanss w Hip Pops (hapr 5
Ipro p o rnk aignn as wl as kn conol wih sppo ung an sppor sng g squa
CHAPTER 4
UNINAL ASSSSMN
est 3 Double Am Floo Pess Shoulde-Scapula-unk Relatonshp n Supne Th enables you o oo at he elaonshp beween he shoulder, the scapua and he . The es was naly ntroduced when ookng at swmers bu has become a sandad test o any athlete equiring good shoulde moby Sa by yng on you bac wth you knees bent and ee on he oo Keepng a saght ebow and the hand acng nw rds, move your a over your head, eepng he movemen n lne wh he shoude jont You spne should lengthen along the oo, wh your a movng smoohly to he oo ovehead There ae several possbe movemen dysnctons, whch commony appear wth hs movement. .
The lumbar spne ls o the oor I he shoulde has los moby or atssmus dos s ght he athee wl aow he lumba spne o deepen s cuve n orde or he hand to reach he gound
2. The elbow bends, o he am moves outsde
he lne o the shouder Both o these ndcae nsucent mobly a the sholde 3 The scapua becomes ceay vsble more han 3cm beyond he ne o he ches wal Ths ndcates nsucen shouder mobly, and possby s ess o he horacc spne 4
The am does not each he oor
Scong The lumba spne lfs of he oor The scapua becomes vsbe ousde he lne o the chest wall The am does no reach the oor when elbow s sagh and a s n ne wh un How
cn
improve?
I he pmay problem s shoulder mobly: •
Latssmus dos steches (Chapte 9
•
Greyhond (Chaper 5.
I your ndng coreaes wh estng resuls that show ovese o lassmus dos n th e unge and the sandng nee rase, you wl aso need to address pelvc sablty 105
STABIITY SPORT AND PERFORMANCE MOVEMENT
Test 4 Hp Fexon-Pevs Reatonshp n upne: upne Hp Fexon This assessent was ntrouce no the nciona obity colection when ealating rowers cyclss an skies but it s relean o any spos I s se o eteine wheher backwar peic rotation in esponse to hp bening s ue o priay sfness in he hp o is a hippels coorination an conrol probe Lie on your back wh one leg straigh an the oher hp ben to 90 egrees Pace yo hanson yor rase knee Keeping he sraight leg pesse o he oo p l yo other knee so wy towas yo chest You sho anage an aitiona 30 egrees beore yo feel yo pelis sar to oe The issue hee wi be prary hip stiess This will cuse the pelis to roae backwas rahe han the hip eely exing You wl see he ohe leg ing slighy o he oor when ths occrs as h ip exo tenson pls s er up when he peis rotaes
X
I his est appears noa but the ahlete roaes the pelis in esponse o active hip lexion he seae knee an stanng knee it sho be exane o inroce oher contibuing actos such as the athlete's tn stabii y an hip exor strengh
Athlete with oor lef hi mobili Wen her right hip is exed as her right knee moves up, her pelvis reains level and her spine is not stressed. Wn her le knee moves up, the elvis tis sideways to compensate or the le hip stess The sine is orced to rotate
Scorng Pass/fa To pass he aiiona 30 egees of hip bening w l no cause any pec itng I you ae neicaly scoring a fa wll incur pon How can I improve?
H ip Range hapter 8
CHAPER 4
UAL ASSSSM
Test 5 Seated Lumbo-pelvc Moblty [t s asy to s wy ts sts ar rlant to t sad sports suc as owing paddlig and qustan s ow ty aso g addiona sig io t syry of wg bag any al T ss can b practcd as xciss i a pob s found
Test 5 1 Forward and Backward Tltng of the Pelvs Atlts wo us tir back xnsors and ip xors to stabilis pis on tnk a difficulty wi tis mot paly d to t pysica rstricio of ight uscs and partly du to poor awass. Bcau s o tis hy ay a dfculy acig ad aintaing a uta spal positio S o a Swiss Ba wt ft a o t oo Wit a ba l ont col aps your spin so tat yo f yousl oll off back of your sttg bos causig t owr sp o fo an ouwad c If yor sin g bon s w arrows y wod b poiing forward. T i your body pwads and ro up a d o your sa bons casg t spi to fo an inwad c Your siing bons wll b pog backwads Fiay stt your wigt stragt troug your sa bos wic wil gi a nuta position Yor sitg bons wll b poinig sragt downwads
Scorng Scoig s a spl pass/ail. To pass t spi ad ps sould o io a lngd oward cur as pctd abo and io a sotnd nwad c T ad sod say i a constant posio. In a aid ts t spi sap cags ry itl b bal os sgncanty forwad ad backwad. T ad can b sn o o backwads and forwad t s possibl to prfo s s o an odinary ca bt it s siply asir to dct probs wi a bal I f you ar nicaly scoig a fal wi l inc
I
pot
107
STABIY SPOR AND PERFORMANCE MOVEMEN
Tes 52 de Tl of he Pelvs Atlts wo stabiis by sorning on sid o t tunk wit latissimus dosi and quadratus umborum wil a dicuty wit tis momnt You wi a notd tis wn you tstd t Static ung and t Standing Kn i lic Sid Titing can xpos wigt baing asymmtis and cntal ais control pobms t is on unn in atlts wit goin problms or cronic back and amstring pain t soud also b cckd wn aluating cronic sould probms, as an inability to prform latral pic tit cangs t trunk's ability to ngtn, and tis in tu can act sould mcanics Sit on a S wiss Bal wit bot ft on t oor rss on sid of you plis down into t bal so tat t plis tits sidways T ip and sould on tat sid wil sm to mo away from ac otr as you sid lngtns and your spin cus gnty You ad sould stay in t sam position Usuay on sid mos wll, and t ot dos not On t sid o poo umboplic momnt t ad wil sm to mo sidways Tis is bcaus tis sid of t trunk as not rasd and ngtnd so it tips instad
coing Scoring is again a simpl pass/ai To pass, t momnt is symmtica, wit ad staying in t cnt as t pis tits f you ar numicaly scoing, a fail w il incur point How can
1
improve?
f you cannot prss your plis down on on sid, i you arm up on tat sid and rst your and on you souldr blad Your lbow wil b pointing upwards Strtc your lbow up as you prss you plis downon tat sid
108
CHAPTER 4
FUIAL ASSESSM
Test 53 Rotaton o the Pevs Knee Ceepes As your foot os forward n walkng or running h ps adancs on that sid also whi th oppos shoudr os forward to crat a spial o rotaton in th spin This continuous sytrical rotaton and countr otation s a ndantal coponn for cint locootion. Athls ar usually unawar tha thy rotat far or on on sid than th othr. Th abiity to soothly otat th pl is s aso ncssary to kic k a footbal stik a gol f bal hi a strong tnns forhand nd adanc on hip in a drssag saddl Lack of rotaion causs an incras in coronal pan on and this i s rarly dsiabl o a tchn ical prspcti in any spo. Sit on a chair or Swiss Ball with your as crossd or you chst You wil kp your chst facing forward throughout th on. ak su that you start wth your kns l Sld on kn forward and th othr on back and not how fa you o Start again wih kns l Rpat th ont wih th othr sid Probls that you ight s ar . A dirnc in h aount of oation btwn th two sids. 2
An inability to kp th chst facing forward.
3 A tndncy o hitch th hp upwards nsad of slidin g it backwards
Scorng Pass/fai. For a pass th ont is sytrcal bwn l and rght with non of th copnsations istd abo. f you ar nuricaly scorng a fal wl incu 1 point.
19
SABIIY SPOT AND PEFOMANCE MOVEMENT
Test 6 eated Fowad Tunk Tlt Sports sch as gof a kayak reqe a forwa ti of te rk a pelvis o the ps A simpe fowa tl maitag a eral spe mi imises pessre o the strctes of te back a creates a goo axis fo rotao. However few athetes ca maage the movemet wih a etra spie. This test is best oe wh a parter who ca observe yo while yo perform te tes. S o a cair wit bo fee o the oor a kees at 90 egees Pace yo as behi yor ea a sit ectly oto yo stig boes so tha yo spe is pright. Tit yor whole tk forwar beg oy at he ps Cot o 0 a et to the sa postio
Obsevaton notes Te sape of te spie sho ot cage a ay time rig te moveme. f here are probems wth is movemet yo wil see oe of two tgs
1 e spie collapses a e k bes The spe ooks lke a otwar crve
corng Pass/fai. f eihe of the wo poblems occrs a
I
2 The mbar spie epes its atral wa crve casg he spia mscles rig ow ehe se of the spie o ove work.
pot
How can I improve? •
•
11
Yo ee to evelop a more secre CA a lea ow to be at he hips isea of yor spe
•
Greyho a Progressios Capte 5).
•
Seate Kee Lift Capter 5).
Ba Bocg Chape 5).
•
Wal Sat Caper 5).
CHAPTE 4
FUAL ASSESSME
Test 7 Thoa Mobty eated Stiess in the iback area is a comon proble . It ay be cause by postural probes sustaine posiions lke rivng or sitting at a coputer or ay nicate overuse of seconary stabilsers to copensate for poor piary stability o invesigae thoracic obiity sit on a rm Swiss Ball with feet hp with apart an your weght sraght through your stting bones. Cross your as over your chest so that the backs of your hans are place on the sies of your face. Keepng your weght evenly istribute through both sies of your pelvis your trunk an hea as one unit. Note Your starting posture wil ake a ierence to this oveent If you sit upright too rigily supportng your weight in ont of your siting bones the o ints of your spine are ore copresse an the uscles are uner tension. his wil ecrease your availabe oveent he baloon posiion is sucen as a starting posture.
Inicators of a poor test woul be: 1 . Visbe asyetry in available otion 2. Shing the weight o one sie of the pevis as you rotate
3 rying to shi the ars across to ake it appear as though you are oving rther.
111
SABIIY SPORT AND PERFORMANCE MOVEMENT
Scrn crrec paern Te measemet marer s e poit at wc te ams cross ove e ces Te more resricte te moveme s e er yo w score How an I iprove? •
Yor movemet ca be estce e o ovese o yo obiqes abomia msces to stabiise a aso e to o a msce stiess
•
To rebaace yor r stabiity statey yo ee o ea ow to actvae TA wiot over ecit te obqes
•
Capter 5 exercses sc as Geyo Ba Boc, Spema a Wa Pess ca be proesse io OTT exercses i Cape 6
•
Execises to aess roaoa mobty ice Ti Ses (Cape 5); Toa Boy Rotato (Caper 5); Revovi Le (Cape 6) p a Spie Twist (Caper 6); Cor Scew Cest Opei Spa Tws (Cape 8.
( Tes 8 Acve Pelvc Ran Kc sports reqire a abity o ssa a m posto over te sppi e we api owe boy oao occrs Tes o oobaes as sow tat is s ot aways pese Poor sabiy a resrictios i ip iea oaio o te sppoti e ca case a coapse to spia sie be o bac bei Gro a bac pobems ca be associate wi a poo peromace o ts movemet Sa pi wt arms o to e se a oe ee t s approximaey eve wi yo p Move e ee acoss yo boy, eep e cest aci orwar Yo ee so move easiy past yor sppori e
11
CHATER
UAL ASSESSM E
Scorng Trn-ole ip bacwa Tnole colape fowa Knee oe no moe pa pportng leg Ho ca iprove?
T et eqie goo oaiona mobii of he pel on the tance eg an e pei on e tn bt ao eman a ece etca n
To impoe he LA an teefoe te n cono a wt hape 5 exece c a Geon Ba l Boncng perman an Wa Pe whc can be pogee no OTT exece apte 6.
To impoe he pelc acon on the tn e o cew he Opening pna Tw ape 8)
To impoe oaion of te pel on he ance leg e Total Bo oaio n Pe c otation Oe e Fxe Foo ape 5)
Test 9: Standng Leg Swng T moement cec fo a agital eg moon pate on the fonaton of a ece cena axi an conole pe. Al rnne hol be chece fo t baance an mmet. tan on one eg an wing he ohe eg f bac an foth allowing o am o moe norma. Yo t o ta etical an o leg ho wing n a aigh ne Yo pe ho emain in a contan poion o o pne hol no moe.
Observatonal notes Yo powef leg mce nee a abe aacmen o pll om to achiee thei mot ecien pefomance T e mcle noe n t et ae atache to the pe. f o obeve o lmba pine eepenng ce wen o moe o eg bac an aenng t cve a o moe e eg fowa o ae no manainng e pe n a abe poon fo o eg to pl om mot eecel
X
113
SABIY SOR AND ERFORMANCE MOVEMEN
Scoring rnk tilts sieways elis ocks forwar or backwars Balance is poor on one sie Any fxing" behaiour Jerky non-ent oeent
1 for each behaior obsere
How do iprove? •
Greyhoun Superan an Wall ress to secure your CA an Basic Balance (Chapter 5.
•
Hip ops to lea how to straighten your hips without bening your spine (Chapter 5.
•
Qa stretches an hip exor stretches to iproe uscle length (Chapter 9
Test
10
Windscee Wiper Actve Shoude Intenal Rotation
Rotation ofthe ball in the socket of the shouler oi nt is naental for oerhea spors (leisig G S. Barrentine S. scailla R. & Anrews R 1 996 he Diaon test inestigate actie exteal rotation an its relationship to scapular control. his test exaines control o f inteal rotation ie own on your back with your elbow bent to 90 egrees your pper ar leel with yor sholer an the back of your forear an han as close to he oor as you can withot pshing Relax eerything before you start. I f yo feel that your sholer lie closer to yor ear when you positione your ar shi it back own so that it is leel with your other sie. lace your other han oer the ont of your shouler. his han wi ll onitor the oeent of the ball" in the socket of your shouler oint Keeping yor elbow secure on the oor li your forear so that your a rotates an you han now poin ts to the ceil ing. Iagine this position as 1 o clock on a watch face his copletes phase I of the test Keep oing in the sae irection ntil yo cannot contine without shiing your sholer position. his copletes phase of the test
Observatoa otes .
114
You shoul be able to perfor this oeent without feeling your shouler pushing upwars or roling forwar into your han. If yo etect the ball" pushing into your han it eans that it is losing its position in the socket by sliing forwar. If this happens repeately as it can w hen throwing a ball swiing spiking a olleyball or seing in tennis it stresses the strctres at the ont of the shouler ainl shouler instability can occr as a esult
CHAPER
FUIAL ASSESSM
2 e sole mobliy reire for eret spors vaies wiely Howeve yo so be able o eac 10 o'clock wit yor foream
Scoing Phase 1 : A Pass or 0 scoe meas at e bal of te so le stays i a cos set posiio rogot te rst pase of e movement Ay movement of te bal consttes a ai or 1 poin Phase : o gan a Pass o 0 score yo reac pon emostaes nscient moblty
0
ocock wtot te bal psg nto yo an A al or
Ho do I improve?
Esabis scaplar stablty an lea ow o separae bal-isocet movement om scapa movement wi Damos Capter 5)
obiise te soer wi Ccke Wngs (Cape 8)
Pacice Wnscee Wper as escrbe above
115
SABILY SPOR AND PERFORMANCE MOVEMEN
Jumping We oen asse at atlees can p an an eectiey oweer een n sports wee is s a necessary coponent oeent ysnctions can be coony fon Spors sc as olleybal an basketball are obios caniates for testing lanings bt it wol eally apply o footbalers anballers an skiers
Jumpn A coon ysnction is oerse of te pper boy an spine on take o. o look at s rst perfor a natral p an eel ow ig yo ae oe o te gron
Nex p yor ans on yor ea an ry te jp again. ee sol not be a aatc ierence n egt
Yo sol not feel yor soles rie back eiter tis wol inicate tat yo are not aintaining a netra spina positon i n te ar Yo trnk sol look lke i is iing pwars no backwars.
Yo knees sol not raw togeter on take o. Yor ips knees an ankles so eain parall el as yo ip sligty before ake o an lanc yorsel pwars.
116
CHAPTR 4:
FUIAL ASSESSME
Athlete demonstrating poor knee control on takeof
Scoring o rate a jump take off, scoring would be: Mak rop i jump g wih has o a Shoulrs vig backwas Ks rawg ogr passal sysm appaac o ay o t abov iss s wil ra th ts as a F al .
Test 2: Single eg Jumps Gar ip a k coo s cssary o ga a goo j ump o o lg. h pl vis mu st rmai lvl a alig wih a a ip. Mark oss o powr is o associa with poo pvc cotol.
Scoring Loss o pvic algmt o pparato o tako K movs iwars o outwas.
Landings ags a a commo souc o jury or ats. Poo laig chiqu has b positvy ik with atior cucia ijuris Iischr B.S. ais c., Pir R .P. DB iso M . . ams K. & Sha K.G .: 2004) a hg loaig o k sructus Duk 1 & Bats B. 0). Fm al ahlts i paricular av b sow o av aqua sagital joi cotro ghr grou oc ractios a poor ow limb aligmt Cappl Maizak R. Coby S.M. Kikal D.T. Yu B. & Garrt W. 200 1 wtt T.. My G.D. For K.R. H R.S. Jr. Colosmo .J. cLa S.G. va Bogr .. Pato M. & Succop P. 2005) owvr poor laig sratgis ca b obsv i ma ahlts also. goo ag shou absorb orc through h ips ks a as; th muscls o opposit sis o th jos wok patsip to aow xsor goup to st lgh a th shot agai uicky to absorb a coro joi big. Howvr is os ot cssaiy com aturally o som ahts. Ista o spigs i hr jots th muscs suppotig h jo its ai to chag gth i a cooria ashio so thy la wit thir jois ock causig a jarg ssaio. Laig wih a atvy sraigh k absobs ss rgy a ca thro b associa wit h ghr gou oc racos a grat k srss Dck M. Tory M. Nooa T. Rvr . & Srrt w: 2002).
117
SABIIY SPOR AND PERORMANCE MOVEMEN
The other laning proem is he issue of laning heavly The heavy laner oes not manain a eve of enson in the muses urng he laning These athletes usaly exhii too muh moton n the oints gving an appeaane of them foling Wihou this leve of tension elasi energy storage in he usetenon unt s mnshe an a qui aeo n any ietion is vitualy possile Finaly laning shoul ou with the legs in normal aignment If aning on oth feet legs shou e parallel an i f laning on one foot the algnment res hat we investigate in the unge apply To o his you nee goo sagta ontol in your hps an nees so that the foe of laning is asoe vetaly Wihot ths onro the fore seeps o of he sagittal pane an the nees move towars eah other on mpa This s an extremely oon laning patte n femae ahlees an in hien
Scorn T rte ju mp tke , sc ring w uld be: Hps nees an anles no asoring pat Loss of aane on aning Loheavy lanng Knees move ogehe Ttl:
Snle Le Landns To pogess hs investigaon of lanings tae o nto a mp off two fee ut lan on one You are loong fo the same sses as yo i in he asi lunge in ems of pelvi an ower im onro however now he spee of msle ativaton has nease
.
118
CHAPTER 4
FAL ASSESSME
Scorng Kee moves inwars Pelvs tps sieways ps move ackwas ( luma curve eepens) Tuk ips sieways Tk colapses orwar Woing ip iig o acal xig Rigi ron oot Depening po he ynamc emas o he sport this theme can e extene. Exampes o this wo e lanng wth the eyes close to oseve the athees antcipatory preparation or laig, o mpig sieways an lanng on the outse leg with alance. How do
Phae
improve?
1:
Cam (Chapter 5)
tang Kee Pess (Chapter 5).
Basc Brge (Chape 5)
Phae 2 :
uppore unge (Chapte 6)
uppore ige eg quat (Chape 6)
taic ge a Progressos (Chapter 6) .
pace nvaers (Chapter 6).
way (Chapter 6).
119
STAIITY, SPOR AND PERFORMANCE MOVEMENT
Highe Level Tunk Contol Testing fo Jumps and Landings rk corol a actiato of peparaory or fee fowar eomscar esposes we laig om a mp are criical for aletes wo ca be coacte we i te ai. Tis aicipaory acto is exemey fas to restoe a matai ot sablty epat, S: 2003 a mimise sk of ijy Foobalers, ebales, a baskebaes wol fal io is category. Step is to eaae a mp wi a g seways ps o te pels a rbs wie e a. Yo wa o see at e tk emais sragt a te laig s o far om e takeo spo
Sep 2 wl a ig esstace oly to e ribs, wc s a ige ema o e tk o stabiise iself i te cooa pae. Step 3 Compomisg sios coibtio to lag cotro ca cage te moo pae Saello e a , 200 Egage te eyes by owg a catcig a ball rg e moeme a see f s eces laig cotrol. Sep 4 wi l repeat te moeme bt a o oe eg For safe, this should always be the opposite eg to the side bein pushed.
Scorng Trk moes o cetre i te a aig is gi o eay if compae to a basc mp Kee aigme s os otal How do improve jumps and landings?
Yo ee to be wilig to be yor ps a kees feey to geeate a absob force. To o ts yo ee a acte GMax a GMe to corol te p joi a kee aligmet
10
•
Pase
•
Pase 2 execises icle Spporte ge, Spporte Sge eg Sqa Saic g a Pogressios.
I
acaio execises ce Basic Bige, Hip Pops a Wal Sqas
CHAPTER 4
FUIAL ASSESSME
Tee e pogee no mpng n lnng , ig very mpy wt no itio imng o qie nig wit png i ne, e e n hip". B mp e rte hlenge y
Aing vul ton u ing howng ung j umpig
umpig n tuig he oy n he i to wh eet 0 egee o the trt poiio Ti e pogee o 0egee tu (ee lo Roion Contol)
e
umpig in ieet etio.
o
Ang mi p wie he i, imig o ln eey
Higher Level Pelvic Control Testing Test
1
Lunges
Luge etng n e pogee mot ientely o mee he emn o yo po. Th i equene ue o n inenionl leve mnton qu Sr n e uge poitio pevouly oune Wi m oe in on o you eep yo e ing orw n tu you hole in the ieo o e ont eg. All movement me e the me o he tt unge. Tnig e hole houl not ue te nee o olpe iw.
A ottion o he ge n oe to e y yemi, yo w o te i lunge wt e oio eoe y m lunge
Peorm he me movemet, u low te he o wh te hoe Te ee houl t l e g g he
Peo te ottio movemen n oio wih he ynmi unge Strt wit m oe in on o yo. A yo tep orw, you hoe eepng you he ig tig he
o
Peo te me movemet, ut lowig he e o u
Peo muliieto lunge wt on o no trn oio ue e ep, ngle tep, orw n w ep.
e
Peo muliietio ge etig o on one oo
neengly e miton pye peorme t pooly n hoght h i w eone evel o eing. The oe Oymp Gol mel t who ow oe i e nton pogmme peome i peey.
11
SABLIY SPOR AND PERFORMANCE MOVEMEN
Tes 2: ep-up The step-up offers a fferen meho fo examg foce maagemet etween he foo a the hip f ou have o prope ouself forwar or upwar or prouce maximum foce from aeate egs or a snge leg ths tes s a ve usel one. San wih one foo on a stana sep Make sure the foot is l on the step. Check ha our pevis is level efore performig he movement. Rase ou o ono the step a sa aance on the suppo rtng eg. Sowl revese he movemen to a e to the start positon. ou are o watchig he workng leg
Obseaon noes . The pevi s shoul reman evel thoughout he entre movement. 2 The hip shoul no move ou o he sie.
3 . The knee shou maintai s alignment wih he hp an akle. f ou see he pevis tp own on one se the hip move outwars o he knee move inwas the muscular force ou are proucig is eng ost sewas an s ot eing use eecivel to propel ou The force ou prouce shoul e coae etwee ou foot an our hip ike a cushon of air pressure etween two plates. f his pressue is mainane ou can asor shock eective an he force ou prouce can e corole a focuse n he most eectve ecton.
1
CHAPER
FUCAL ASSESSM E
Scorng Pa if none of the marker ied above ae obeved Fal f any of them are obeved f you ae numecally corng 1 pon fo each marker can be gven How do I improve? Phase 1
Clam Chapter 5)
Sanding Knee Pre Chape 5)
•
Baic Bidge Chapter 5).
hase 2: •
Supported Lunge Chapter 6)
•
Supported Sngle Leg Squa Chapter 6)
Satic Lunge and Pogeion Chapter 6)
•
Space nade Chapte 6)
Sway Chaper 6)
13
STABIITY SPORT AND PERFORMANCE MOVEMENT
Momentum Control
Lateal Cntl Te Stanng Knee Rae wa a aic etho for eting ab ily of e pelv i wen weight bearing on a ingle eg lateral iptrun conro relationhip can be tee ore ynaica y. Any po whic reqe lateal ip control a caniate for thi type of teng o i a relevant to ownh il l ing a i o ltiieconal por
Test
1:
Hp and tp
Fro a noral taning poton ae a large ieway eap wih yor right leg bing yo le eg acro i an tae another arge ie eap o balance on your rigt eg
14
CHAR 4
UAL ASSSSM
Observato otes l If iming an crnatn are a prblem, y wn ganse y tnk in space s ha t wi l an balance an pigh n the tse eg his w i l lk ike y tnk s ippng seways n anng 2.
he pelvs wl n be level n laning if Ge an the her hp abct mscles ae weak r her respnse is pry time t wl be hgher n the lanng eg se, we n the nn weght bearing sie
If Ge an he he hip abct msces se cnrl f the pelvsfem elatnship y knee wil ve inwas
Athlete failng to control her trunk momentum.
Scorg Pass/fai
For Numerc Scorg rnk tps seways Pevis iling sieways Knee mvng nwas
1
Test 2 Hop ad Stop his me, y wil lan n yr sie eg an imeaey psh ff t in the ppsie irecn
15
STABIITY SPORT AND PRFORMANC MOVMNT
The main problems are te same as for he Hop an Stop test b are saly easier to see. f there is a tenency for te hp to colapse an the pelvis to tit seways e to a Ge weakness yo wil saly see e trnk move pas te hp on laning nstea of arranging sef n he ar n preparation or aning it hs pate, yo wil se rnk momentm to ry an asss yo wt jmping back wen yo so be sing Ge srongy This is not a power strategy, an pts more sress on the nner knee
Scoring Pass/ai
or Numeric Scoring rnk tps sieways Pevis colapses Knee fal s inwars
I
ont be concee abot the eg tat yo nish on I is he eg ta conros momentm an pses yo back to te start point hat yo wl be scoring hese tests aso reate o cing manoevres were inaeqae panning an postral astmen ave been fon to ncrease roaional an sieways sress on te kee strctres (Besier et a . 2 00 ). ore complex ynamic asks introcng nantcipae canges of recton can be esigne o nvestgate hese pates a a hgher leve. How do I mprove? Phase :
16
Phase 2:
•
Clam (Chaper 5).
•
Sppore nge (Chapter 6)
•
Sanng Knee Press (Caper 5).
•
Sppore Single eg Sqa (Chapter 6)
•
Basic Brge (Capter 5).
•
Staic nge an Progressons (Caper 6)
•
Wal Press (Chaper ).
•
Space Invaers (Chapter 6)
•
Sway (Chapter 6)
•
OT (Caper 6)
HAPTR 4
FAL ASSESSME
Test 3: otatonal Control Over-oato on anng om a ing mp ca grealy ncreae he o ee injry. yor po i mlirectoal an ivove jmpng h imple e highigh a major corol probem
Hs and knees bend to do cente oga
Sta with ee hip-wih apart. Soe yor nee an hp then mp to lan acig n the oppote rection. A omeone o watch yo ee they ho ot cotie to oae or al nwa Thi a bac pa o al movemen yo lan wth goo ee algnmet yo pa he tet. Increased level oftestingfor court sports such as handbal, netbal or basketball
yo are woig wth a patner have them chalenge yor antcipaory repone by geting yo to catch a bal hrow to yo a yo ae lan ng
Test 4 Forwad Control hi i a icl movemen to coe obecively; however i i ieetng to ee eence in trategy betwee athete Poblem ae aly o bvo. Slow chage o recton a a t oppig orwar o the tr icat e mometm conro probem A omeone to oberve yor movement Yo wil rn a at a yo can i a orwar iection an react to a clap or oie to brae an revee yor rection o rn bacwar or a ew tep
17
SABIIY SPOR AND PERORMANCE MOVEMENT
Peomace pots to ote
o
Hegh of pelv fro e groun
e
Nber of ep neee o brake
Hea an pev reaonhp
our cenre of gravy o cae a aroun e le ve of your pelv. Ahee wh goo agly wll repon o a change of recon ul by benng a he p an knee o rop her cenre of gravy or pev o ue he oveen recon concep oulne n Chaper 1 , hee ahlee counerac forwar oon by nrocng anoher oveen recon he ownwar recon o change recon or o conrol oenu rop your pelv qu ckl y o n ae he cange
A higher pelvis andforward head posue is not so ecive for bakin.
Age alee ay aonay angle her rnk lghly backwar o nae an prepare for he brake an ey her wegh o her oe back ono her foo o ake eecve couner oveen poble The cobnaon of hee facor ake pobe for ee ahlee o ue a nal nber of ep o aceve a brake Alee wo anage forwar oenu poorly colape her runk forwar an ry o op her oon by ncreang he ep rae of er fee raer an ung he brakng echan of roppng er cenre of gravy Ter hea rop forwar bu hey o no eecvey rop er pev he oveen of he ea w repec o he pev can be obvou n hee cae Ahlee wo anage h oveen poorly w ave a hgher pev poon an a low forwar hea poon ake cul o proce an eecve couner oveen Ahee wh raegy nee a greaer nuber of ep o aceve a brake How do I improve?
Wen you nee o c eck forwar oen focu on roppng yor hp o cobne brakng an u ng prn forwar brake on coan an u 1 80 egree o rn forwar n e oppoe recon Look for he ae eae of oveen on le an rg u Check h: oe ahlee wl avo one e by pu hn g o e ae foo regare of whc h way hey are ung
18
CHAPTER 4
FUIAL ASSESSME
otes from the Clpboard Dung routne screenng of pofessiona footballers, one of the players was found to have decreased conto of hs ght eg and pevs and greate foot rgidity on that side Hs rght static and dynam c lunge were not we controlled no was his standng knee aise. On the bake and tun test he turned and pushed off we to the rght but peormed poory to the let. On fuher questonng the player admitted that he woud do anythng to avoid pushing of hs right eg when he tuned He would liteally run aound the ball so that he coud move o hs left leg His ight eg was not painu but he did not have confdence n t A quck practice on Sngle Leg Wal Pess, cueing the player to lift himself up and pace his tunk over hs ight eg some lunge taining wth corectons and externa esstance with hand pessure and a small amount of stenng oot execse ncreased the pevic stablity responses in the rght side The paye became awae o hs gutea group and as he epeated the movements, hs contro began to impove When tested agan on bake and tun he had impoved The payer was eieved: ths pobem had bothered hm but he had not known what to do about t Assessing simple movements made it possible to identify a pefomance probem and corect an asymmetry.
Scapula-Trunk Relatonshp Control Th Wal Pss is h bas movmt for foaio tstng hov it s a vry o oa xris f a ahlt an porm i i is nssay o iras h loa to ontol a largr proportion of boy ght.
Step
1
Wth thighs o a Siss Bal posiion yorsf so that yo ook straigh at h oo ith yor ha k an spin i a straight lin. Prform a prssp by bnng yo bos an mak sr that yo o no psh th bal baars. Yo ar lookng for h sam isss tha yo i th Wal Prss
Scorn Ha rotas baarsrops o . Shos mov p oars ars or sapla ings o ib ag mbar spn rv pns. Stomah prors
19
STABIITY SPORT AND PERFORMANE MOVEMENT
ep
2
Spiingy w ahlt can b td o h lv o a l p-up. Mo how capua contol pobl a uch ow oad owv a wlcoodinatd aht wih idal nciona oto pat hold b abl o po a ll pp cocty Sat in a plan poi on wih a and un taight and hand po ond und hould. Low youl to th oo and p bac p o thi poiion. A l th a obvation point apply wth h addition o hp xion Th hp hod ain taight bt athlt who do no hav adqat tn contol can co only b obvd uing a cobination o hip xo and bac xtno activity o conto th nplvi laionhp
cong ad oat bacwad-dop down Should ov up owad a o capula wing o b cag Lba pin cuv dpn Stoach potud Hp x-boto tc up
130
CHAPTR 4
FUIAL ASSESSME
Functional Assessment in the Elite Environment A gre grea a dea dea of money is currenty nvested n athlete screening o r prof profilil ing as it is i s now more common com monly ly known kno wn but the return om his nvestmen is variabe dependng upon he negraton of the mulidisciplinary eam and he admnsraive structure of he sport n order o just he cost of prolng a clear action pathway should be esablshed irst i s mportant to establish the epectaions of a prolng procedre. Why do we do t? Most commonly proling is seen as an inury preventon measure and as such is sally performed by spors medcine personnel personnel.. s normally epected tha tha f no issues are dentied the ahlete should be abe to cope with normal raining and compeiion demands wihout breaking down and able to make echnica improvemens where necessary. When includng nctonal ests n he proling procedure i could also be epeced tha proing may give us an insight into an athletes movement ecency and any techncal dicuties which may be persisent o acheve his he professionals involved in prolng must have sucen knowedge of the spors mechanics and and a good relatonshp with he coach The barrie barriers rs to ganng nsight nto nctonal nct onal reasons for for injury or techncal barr barriers iers are:
nsucently sports relevan ess
nsucentt echnical kowle nsucen kowledge dge in i n the tester tester
nsucent comm unication betwe between en coa coach ch and ese eser r
nsucent ime alowed for for testing.
rom a echnca movemen perspective there are many possble tests to eamine wheher an athlete can create and contro forces to a leve which meets the demands of ther sport he uestions you may want to ask when selecng tests wil include •
Wha are the man mechanisms of injury? Are hey ramatc or biomechanical-overuse?
•
Whatt physical issues might conribute to these inury mechanisms? Wha
•
What are are the the most common technical tec hnical proble ms?
•
What are are the man componens of the sport? Eampl es may be umping umpi ng or landing l anding conrol o f unepected forces symmetry of weight bearing or control of more han one plane of movement
•
How does he ahee generate and control force?
f issues are dented approprate acion should be taken Ths wil fall into two categories:
he athlee athlee has abe bomechancal or motor conrol sses whch can be addressed to prevent inury and enhance performance
he athete has unchangeable physcal issues which reuire modication in techniue euipment or trainin tra ining g methodo methodoogy ogy 131
SABIIY SPO AND PEFOMANCE MOVEMEN
Athgh it seems gica that actin be taken t s n necessary the case The spring rganisatin may ake ne f a ariety f pathays pathays in espnse esp nse t esting est ing in frmat rmatn n he passie pass ie pahay es nt respn a he time t cece c ece inf infrma rmatn tn f engh engh ata s c ecte er time i may ea t he ecgnin f ten tens s ithn the sp hich hi ch may be acte pn b en the inf infrmatn rmatn s merey st stre re as part f he mntrng prcess
Passiv Pas siv appach app ach - Da Daa a ahd ahd
No further action taken results filed
Resuts are used for comparson when profilng s done agan on the same athete (monitoring)
No acton taken
Data is comped and anaysed over tme. Patterns identifed e.g. common njures age of onset stage of training cyce, etc
Deterioration or progress identifed
Information presented to organsation for revew
No change to programme
Programme responds to new informaton New acton taken medum/ ong term effect)
he ace apprach apprach t pr pring ing nngs n ngs is t imp impemen emen a ec inteentin. inteenti n. eer this this may be niiscp niis cpinary inary r miscpinary
Aciv Ac iv app appach ach - Da Daa a ahd ahd Information used only by profiler. Correctve measures may be provided No communicaton wth coach/other support team members
Communication with coach/suppo team athlete consent gained)
Ongoing supervson by profier No impact on programme or suppo team
Interpretive nformation shared understanding gained programme adapts if necessary Integrated athete centered approach adopted
Sprting rganisatins are eihe reactive r resposive t pring ata he reactive rganisain sers m nnintegratn nn integratn f caching sp sprt rtss m eici eicine ne an an sp sprt rtss science persnn e Athete sceenings are are cncte cncte by sprts mecne pesnne bt these nngs n mpact pn the taining prgamme ness he athete becmes injre Cmmnicatin beteen prfessns n his sysem is en mpaire an ahetes can becme stresse stres se by erences erences f pi ni ninn beteen he scp s cp n es. In the reactie sysem sppementary spp ementary execse s presente as injry peentin an as sch is say pre by sprts mecne persnne t tens t be percee by the athee as beng sepaate an aiina t his r he raning pgramme Cmpiance ih inry preentn k s p in this circmstance 13
CHAPTR
FUIAL ASSESSME ASSESSME
In a responsve sportng organsation, atete screenngs are folowe immeiately by meetngs between pofessional personnel to iscuss the mpact on the taining programme an te best oute forwar to ensure optmal taining pogress with te east risk of nury commtment witin the mutiisciplnary team to respect respe ct the opinons an expert expertse se of othes is necessar nece ssary y in orer for for this to work as if iffferences in opin ion w il l naualy ase. Supplementary moement control work is pesente as aing the ua purpose of injuy preen pre ention tion an moeme moement nt optimisation It may be in itate by sports sports mecine personne but its pincipl es w ll be carie trougout the training programme by all personne. ecause they are a part of norma traning proceure, atlete compiance is maintaine
Profiling and the Athlete If you are tryng to implement a stabilty progamme for you sport, nctonal pong can elp to stimulate atete interest interest I f pooy presente, athetes often often peceie nctional stabl stablity ity work as rreleant an unnteestng f the exercses selecte fo fo them ae ae quite general an witout a c lea benet, mot ation w il l nott impoe. no impoe. Us ing simple nctional nctional tests tests can elp the m to enti their own moement habits habits Th is helps them to un uners erstan tan te purp purpose ose of te exercses, an po es a way of gauging mproement The peceie peceie eeance of nctonal athlete proling can be increase increase by inclu ng a se lf lf-assessment -assessment secton. Questions for the athlete to think about can nclue
Wat oes a goo atete n your spot lookmoe ke?
How s tis t is f ffferent to your moement?
Wy o you think that is?
Wich technical aspects o you n ifcut to improe?
Wich tecncal aspects wou you ike to perfom bette?
o
Wich techncal aspects oes your coac think are most important fo you to mproe?
o
e there any traning or competiton moements tat you are ess conent about?
e
e tee any training o competiton moements wch w ch fee rsky rsk y to you from from an inury point o f ew ew??
C
Wat are you strengts strengts as an athete?
Suprisngy, some athetes hae ifculty answerng questions lke these, but this selfreflectie process can elp tem to eelop an inteal feeback system, rater tan excusely epening upon exteal feeback.
133
STABITY, SPORT AND PERFORMANCE MOVEMENT
The feedback feedback fro fro hs yp ypee of o f uesi uesioig oig ca be cobied wi wihh cioa assesse digs o hep ahees o egage wih he process espe ciay whe es dgs ca be reaed reaed o echue. ay be ha a eesria eesr ia ahee ds ha erca ruk orieaio is o as goo d oer oe eg o baace esig ad ha ha s rea reaes es o ore di dicu cuy y o oe o e rei ha he oher A hadba pa yer dres ch be beer er o oe foo foo ha he oher ad o o esg ds ha he has ore ore pe ic cor coro o o ha sde A swer ay d ha ha his scapar sabiy s o syerica ad ha he weaker sde s he sae as he oe whch does o hod he waer as we A foobaer who cosisey ads poory fro coesig a hgh ba ay d decs his ruk sabiiy or ha he absorbs shock poory i his hips ad kees due o iadeae peic coro gagig ahees ahees by usrai usraig g reeace o heir spor spor ca hep he ahee ad coach o esabish coo goas ad prode a eag aguage for discsso bewee sregh ad codiioig professioas coac ad ahee. ahe e. f he ess ess highi hi ghigh gh a weakess so soee copoes copoe s of he ahees prograe wi eed o be odied o ake sre hey are correced. is herefore pora ha eeryoe oed udersads he cocep f yo are a spors scece spors edice or coachig professioa you ay decde o aayse he roe of profig for yor spor Qesos o reec o ay cde •
s proig haig a ipac o your prograe rgh ow? fo why o?
•
How oe is i perfored i yor syse?
•
Dos he coe of he procedure reec he deads of your spor?
•
s reea daa coic aed ad f so o who?
•
s daa coped for ogiudia aayss?
•
How egraed ad cooperae is your ea?
•
How does yor syse respod respod is ace or passie? Resposie or reacie? Ca Exal The cient: A eaoa eba ea Neba is a fas udirecioa spor iog pg cacig aack ad defece ad rauaic uries of he kee ad ake are coo.
iry ry rae ad ad poor raiig copia ce. The probem probem A hgh i The profession tem he coach sr sreg egh h ad codio g raier raier physoog s ad physio physioher herapis apis
fro 83 wi h aryig raiig ages ad ieaoa ieaoa copeio The pyers Woe of age ragig fro experece i rodcio o f a ew sregh sregh ad codiog coach he raig ad ake ake progrmm mme: e: Wih he irodcio Th e progr a ch greaer greaer ephasis o weigh ig addio add io o agiy raig ad cardioascar work work ures were occrrig ore eey ad coic had arse bewee sregh ad codoig ad spors edice Payer sress sress was rsg P ayer copace wih raig was diish g
134
CHAPTR 4:
FU CIOAL ASSESSME ASSESSME
Interention
Functonal spos specc poling was unertaken. Basic nctional assessmens were perorme olowe by progessvey more task specic movemens relang o umps an lanings change o iecion sraegies baance an bal cono All proessonal personnel atene so tha each coul uners un ersan an the mpications o the nin gs to heir specc iscip nes Funamenal sabilty balance an conrol conrol issues were ientie. At a meeing olowng his the nngs were iscusse he coach now ha nsigh into the physica easons easo ns o o some o the echnical probl problems ems she ha been wokng on the srength an con io ioning ning coach c oach unerstoo why his execise seecon was soun o the ue bu oo avance or he cuen evel o contol an the physoogis unestoo that the perioise pogramme that she ha esigne wou nee to be moe. Wth amework o estabish common goals an a commitment to especting he opinions o other proessionas he conic was elminate an an inegrate plan mae The payers were given a ve week supevse remeial programme o work on movement contol sabiiy balance an mobiity. heir awaeness o goo qualiy movemen n aining an paying contexs was sysematicaly ncrease eay o integration back no ther norma tranng pogamme. The sength an conitoning progamme was ajuse o eec he current eve o the payers aher han the assume eve. Mainenance execises were integrate ino coaching warm-ups an ls an goo movemen princpes emphasse emphasse n all aspec aspecs s o taining. taining. Resu: A ramaicaly reuce njuy rae goo tranng compliance an impove echncal peromance.
135
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CHAPTER 5: BUILDING FLUENT MOVEMENT PHASE
Chapter 5: Building Fluent Movement Phase 1 Activation and Awareness The Central Control Zone The Lower Control Zone The Upper Control Zone Activating Stability Relationships Functional Mobility Developing uent contolled movement s lke buding a weconsrced house. Yo need o stat wih secre fondatons. Thee ae no sho cuts if yo wan a stuctre tha wl pefo well over me For ths eason e pogramme n this book s sysemaic and pogessve Insead of pesentng a genera coecon of execises i povdes a pathway to folow mehodcay deveopng abites whic ead to progessvely ge evels of conol The progamme ams to hep you to move we. As dscussed in Caper ncona stably depends on miple factors and te pogramme theefoe contans exercises wch complemen each oher as they addess dieent aspects of your movemen. As discussed in Chapte 2 te sabiity and movement of he upper cena and ower contol zones ae oen closely inked Becase of tis te reationshps beween he conol zones are deveoped from he early stages of the progamme and pogressed togeer athe han pesenting separate upper cenral and lower body pogammes The pogramme as been dvded into fo phases:
o
Activation and Awareness. This is the most mpoan pase bu i is oen mistaenly skipped over n favor of bgge moe exciting movemens maes he inks between yo bain and the mscles you ae yng o activate sng simple movemens
Integration his pase progresses yo new neuromusca connecons by teacng yo to cono yo unk aganst movemen of your lmbs.
e
Global Coordination. hs pase deveops Phase 2 skils nto whole body movements and noduces mltidiectona movement
Dynamic Control and Stabili Conditioning. Opmsing yo movement ultimatey reqires more han one aspec of conol Ths phase mproves your neomscular esponses o dynamc conol calenges when speed and coodination of your esponse is most impotant It aso noduces higher load demands eiing geater strengh o mainain central axis contro
SABILY, SPOR AND PERFORMANCE MOVEMENT
Do ot bypass Phase 1. yo ae seos abot expog ew eomscla pathways yo ee to actvate yo system st an amiaise yosel wth some ew movemet abits. yo sp Phase when these msces ae ot a pat o yo omal ctioa moto patteig the highe evel execises wl smpy teach yo to compensate i new ways. Statng at Phase oes ot mean tat yo ae weak. Competitos at the highest eve saly have to stat at ths point becase the methos o compensatig ae so wel estabishe The exstg pathways between ba a msce ave bee eoce by thosas o epetitios. Tyg to estabish a ew patte s ot always easy so smpe ocse movements ae se to ceate new connectios. When yo ae abe to pogess to Pases 2 3 a 4 execses a smal seecton o Phase execises i the wamp enses that yo o not slip bac nto ol pates as the skl o loa o the execise ceases Phase 1 execses ocs yo awaeness on the boy pats to be woe aow yo to elease ecessay tesio whch may ihibt the stabiises a wake p the commnicato betwee the balace stabiity a sensoy systems. These execses give yo the oppoty to atten to the e aspects o yo movemet pck p cotol pobems o asymmetes beoe they t to njies a peactvate pattes to pepae o spotig actvity. Yo pogamme w evetay cota eements om each phase Yo may that yo stablty alows yo to pogess to Phase 2 qite qickly bt that yo balance nees moe tme at Phase eve. Yo may be abe to peom Phase 4 mobiliy tass bt Phase 3 stabity execises moe eevat to yo spot. Yo may aso n that some execises ae patcay eective o yo an yo can eta these thogot yo pogamme Al o ts is appopate as long as yo have stae at Phase 1 a woke yo way owa. We peomg the execses am o a peect movement eac time. As yo atige yo stat to se wante msces a when tis happes t is tme to est o change execses. The aim is to establsh a e pate so pesistng wth an execise wth a poo patte s not poctive. t s bette to peom two sets o ve epettios wel ta to peom ten epettios i the last o ae poo Be ope to ning ot sometng ew abot yo movement. Awaeess tsel ca ea to ew physical possbiites Many athetes have qite poo awaeess specc pas o thei boes bt ave expeience impovemets by makng new sesoy conectios Whe peomig the execses ts pogame may athetes have metioe tat tey have bee give sch execses in te past bt have ot et them wokg beoe. o tese athletes icease i awaeess a a geate attenton to te qay o smal movements have mae the ieence. t is ot te execise tsel bt te qaty wit which yo o t tat mattes most Goo stably wo oes not ee to be complex. Complexity ca be ae o vaey oce the skills have been cosolate bt less t s necessay o the spo simpiciy s a goo policy. The olowng execise oties ae teeoe vey specc. Do't jst ook at the pctes a thik that yo\ be ong the execse coectly Read the instructions carefully. yo olow the nstctos yo wil benet om te execses. yo st copy te pctes yo ae lkey to mss the key poit tat tgges th coect espose Be patient. Tese nitia smal movemets ae a oppotnty to n somethng ew n yo boy.
38
CHAPER 5: BUIDING FUN MOVMEN PHASE 1
o mht thk " at f aythg! bt ths is saly bas yo ar astom to yor mor assbl mss ratg ots of obos ssoy fbak Th msls w wat to tra ar mor sbt so lst arly for thm Th most motat thg to rmmbr is that athogh yo sho b fos th momts sho look ortss Ths mas that thr sho b o faial grmag l bitig or tso Brath atraly Th am s ecen momt so mak t look smooth a asy
A Note on Equipment Most of th qmt s i this rogramm s straightforwar if s orrtly bt Swiss Bals somtims kow as tss or Stabiity Bals rqr a ittl bakgro kowlg Ths gis wl h yo to ga th t of th xriss whh s th Swss Bal f th ba s at orrty it wl b rm bt ot har o sho b ab to st o t wth yor his a ks ah formig 90gr ags or his sho r b bow yor ks Nor shol yo fl that yo ar rhg o th frot of th bal bas t is too bg Do ot s a bal that is too bg for yo a th rat it to ma t smalr o shol ha a ss that yo a th bal ar shig agaist ah othr Wh yo sh to it it shol sh bak Worg wth a sqashy ba wil t to swth o th stabsrs Si rommatos a oy b gral to irs i ols boy roortios a aso th matrals that th bal s ma o oor qaity bals t to strth to th thiss of th matral s so a bal that ts yo toay a b too big xt w Howr wth a goo qaty ba th arag rso to 57 wil a 55m bal stab a to 62 a 65m bal wll b sitabl If yo ar or 63, a 75m bal wil b rfrabl
Phase 1: Activation and Awareness has ororats sim atiatio xriss for th stabilsr mss i ah otrol zo t aso s bas bala xrss a a stio of mobilty xriss whih ommt th atiatio xrss Th xrss ar low loa a low omxity so yo ha th ootty to ras yor awarss ffrt boy ats Us has to stablsh yor tral ogitia axis Th aal mbr of rttios a sts s rlaty smal bt ah systm s iol i mor tha o xrs A arty of stmi a ha motor laig a trasfrabiity mor tha a sg xrs Th has rogramm wl b rform for two wks ths form t may b rfo for logr bt ar two ws yo wol b xt to a has 2 lmts has lmts wil ot to aar for ratiato or as at of wa or oolow rogrssios for has xriss ha b roi so that yo a ot to rogrss as yo imro
139
STABLITY SPORT AND PERFORMANCE MOVEMENT
The Cetral Ctrl Ze Gainn ontol of the Centa Lonuna Axis (CLA) wl be one of the most motan eemens to aheve ealy n the oamme n oe to o this Phase Centa Contol Zone exeses wl sat to eveo awaeness of the CLA whe avatin some of the key muses whih onto t Of these muses the mos equently susse is tansvesus abomins (A)1t s a muse whh auses eat onson eain how it shou fee an whethe is wokn As susse in Chae 2 A s a suot muse hat esons automataly to he stimulus to move (oes 21. o ths eason we wi be usin sme movemens nitialy o tie a TA esonse ahe than tyin to onsiousy avae he musle whou a movemen stmuus A woks a low leves fo on eos in oe o suo ou movements We ae enealy not atune o eevin ow leves of avaton om ou muses This is eseay he ase wth A beause t s no one of ou movemen oun muses so ou bans o no eonse ts atvy as eay as they o fo ou moe famia movement muses. We know how i fees o atvae a bie we an see make t efom a movement an fee it ontatin moe an moe as we inease the loa on hee s a ston ea athway between ou bans an ou bes houh eua eetitive use ae so it s easy o eonise TA w no ve us that same ye of feen We an't see it onan an if i s ntonn nomally we on't note when i s wok This an be ustatn when we ae tyin o exese t so we ty to eae a stone loue feelin aoun the aea of he muse to he us to hea t This sone feein is atualy ohe abomna muses wokn whih makes us fee ston in the t whle we efom the exeise but oesn't make us move any bee when we stan u When you sa to maste hese ealy exeses you wil note a subte sensaon whh is mos easy felt ee in he lowe abomen just above you ub bones t wont fee ike a muse ontain in he sense tha you ae ausome to It s moe e a sense of somethn seun you osion You ae amn fo a sense of eotess ono aoun you tun an evi aea You shou feel that t s easy o maintan you tunk oson an move you ams an es ha foos a ot of eole nto thnkn hat hey ae no oin anyhn but emembe that he objeve s o move effotlessy not o senhen an invua muse The exeses below enouae A to aivate makn you awae of he t onto ives you. The exeises in he s hee hases of the oamme fous on wokn you abomina wal in a neuta osion in oe to seue you CLA You may be austome to wokn you abominas n un aons so hs wil be a een sensation The ina exeses ae easy awaeness movemens
40
CHAPTER 5 BUILDNG ENT MOVEMEN PHASE 1
all Bouncing Ths s ths yo to sppor yo sp wthot g gst v fos Ths ty fos th LA Bog sghty mps th ff of gvty o yo ody whh stmts stsg o th sm mss otd os o yo sp St o wth yo f d s hpwdth pt. d yo sttg os wth yo hds Smp yo ody d f yosf o o h of yo stg os Stght p d f yosf o ov h ot of yo sttg os Now d h poso wh yo sttg stgh dow o yor sttg os. Ths s th pv posto fo yo std wo Stth oth rms ov yo hd fg h stomh dw wds spos o th m sg movmt o y sqzg yo gts o d o mg s tht yo d h tm dty o yo sttg os f yo do ths yo w hv th ot spos f yo d th wth yo pvs ppd sghty fowd o wd yo w s tsos o hp os to sts Pfom 6 3 sods sts po to oh ss to p-tvt th stss Whee shud I fee it? Yo shod hv g ss of th ow doms wog ow osstt v d s sp What wud a p pefmance k ike? Ldg smpd poso o dg too mh h
141
SBY SPOR ND PRFORMN MOMN
The Greyhound The Grehund allws u t develp a secure LA wth w ert and ncrease ur awareess f ur abdminal stabiisers. Ths is a great exercise when perfrmed well but t is usual perfrmed with t much effrt There are tw things t cnsder. Frst u wll be ing l suppted b the r. Secdl u wil nl be mving ur limbs at a lw lad level. The cmbinatin f these tw factrs means that u shuld nt be usng hgh abdmina er. The questin t ask urself is "hw itte ert can use t perfm these mvements perfectl? Mst abdminal traning is dne t prduce high frce. TrA training aims t prduce ecienc and ecnm f mvement. Ths means the east ert fr the best resut. f u have spent ur athletic career perfrming high frce abdminal exercises fr rectus abdminis and biques u ma have dicult with this exercise at rst. Dn't reject it fr that reasn: tis means that the Grhund is smethng u need t d! It teaches u hw t erlessl maintain a neutra spinal psitin t supp and leg mtin withut the need fr supercia muscles t act as sabilisers Fr ths reasn it can allevate feelings f stiess and resictin in he hips and shulders. Man peple will be able t mve m Grehund t Grehund 3 within several minutes Grehund and 2 teach the basic patte s that the Grehund 3 exercse will be cect but u d nt need t spend much tme n them View tem as a shrt warmup
Greyhound . ie n the r with ur knees bent and feet lat n the lr. Sta b releasing an unnecessar activt in te abdminas T d his rest ne hand n ur ribs and the ther n ur lwer abdmen belw u navel. Nte ur nma breathing patte fr a few breaths Nw t gentl iate ur abdmen then let the air seep ut agan. Tr nt t squeeze ur ar ut wth ur abdminals t s a pr habit when there s n respat demand n u. Once u have dne ths re t u nrmal breathng pate. Keep the hand centrall n ur lwer abdmen just abve ur pubic bnes and raise the ther ne t the ceilng Slwl take it ver ur head fcusing n alwig ur spine and rbs t lengthen alng the r Feel the abdmen drp m under ur hands ust like a grehund ur abdminals have sunk twards the spne between ur ribs and ur legs. Maintain this drpped abdminal psitin and with the least amunt f ert pssibe li ur back up t the ceiling
Note/or therapt: nstead f ting t cnscus activate TrA we are ihbiting the muscular strateg we dn't want (rectus abdminis and exteal bliques) in rder t stimuate the bd t d an alteative autmatic stablilisng respnse t mvement. The best resuts ccur when peple fcus n releasing the spine instead f fcusing n the stmach area.
142
CHAER 5: BUILDING FLUNT MOVEMN PHAS 1
Wha ould a poo pefomance look lke? Arching ur back the r because u have n alwed ur back musces t reease.
Pessing he lwer back dwn int the r nstead f lengthenng it alng he r.
Trng t tense r tighten the abdminas muscles insead f allwing hem drp dwn wards the spne. Once u can feel he abdmnals sinking and the sensatn f the spne relaxng and enghening alng the r mve straigh Grehund 2
Greyhound . Repea he abve actn but this ime ake bh arms ver the head remembering t lengthen the bd alng the r Using he eas pssible amunt f abdmina activt bring the arms back up again.
Whee should I feel i? Yu shud nl feel a vague sensatin ver lw in ur abdmen. If ur spine is reaxed n the r and u are mving ur arms withu er and wthut bracing ur abdmnals u are ding a grea jb. f u make ur abdminas feel lke he are wrking hard u are tran ng ursef t use mre effr than is necessar. Ths is the ppsite f raining ecienc. Keep aming fr smh mvement withut effrt
f Grehund 2 is easi cntrled wthut ensin mve t Grehund 3.
Greyhound (A): Increasing Skill Star wih bth arms up the ceilng and bth knees bent with fee n he r Perfrm a Grehund exercse t establish he crrect actin. Nw cmbine ths arm acin with siding ne heel u ang he r nce again fcusing n engthening the bd alng the r. Press ur heel as far m ur ngertps as u can t feel a deep stretching and narwing arund ur midsectn. Mantan this feeling f narrwness and wth as ltte ert as u can smthl bring ur arms and legs back t the start psiin. Make sure u maintan an even pressure under bth sdes f ur pelvis. Reps
0 reps altenaing sdes
Sets
SABILIY SPOR AND PERORMANCE MOVEMEN
Greyhound (): Increased Load Sta n e en kee pstn as fr te ave exercises Yu wll n mve ur ee is tme Hd a 2kg weg in u ands Wi te pisp f usng as itle muscle acivit as pssle u wi ake te weigt ver u ead makng sure ta u fcus n engening te spne alng te Mainaining te sunken feeing n e lwer admen, pul e wegt ack up
Reps
0 per sde
Sets
Fom hs pot, pogress fom sage o stage as you mase each execse.
Greyhound : Increased Skil One set cmpses ree dierent mvements 1. Perfrm te Geund 3 0A exercse and cme ack t e sart 2 Ten mve n te arm n e siding eg side lengening s sde f te d Bring ur arm and leg ack in 3 w frm e sart psitn mve nl te ppse am te sldng eg sde
The three movemet combatons Sets
0
=
se
CAPTER 5 BILDNG LEN MOVEMEN PHASE 1
Greyund Supine Running incease the skil withut lad and buid cdinain and enduance t this patte, we wll nw pgess t ateaing as and legs Star wth u gh arm straght ve u head and u right leg staght Yu le knee will be bent and u le am wl be b u sde, wh u ebw ben Sele u beahng and evese u a and leg pstin, mainaining the lengh f u spne ang he and a eve pevs Reps
0 reps altenaing sdes
Sets
Greyhund Increased Lad Pef the Gehound 3 execses as pevius utlined but instead f sliding u ft ut mve u s hat is 10 cm m the at l exensn.
Greyhund . Sat in he knees ben psitin and supprt ne knee wh u hand Mantain the lng, eaxed spine and using as little effrt as pssible, aise the the f Put u f back dwn.
SABLY, SOR AND ERFORMANCE MOVEMEN
Geyhound . Start in the knees bent psitin and supprt ne knee wh ur hand Mantain the ng, relaxed spine, and using as lie ert as pssible raise the her ft w straighten this leg a the wa u, releasing at the hip and mainta maintaining ining ur spnal pstin wth as itle efrt as pssible B rng the leg back and repace it n the r r
Geyhound Athletes en start at Grehnd 52, but ver ew can inall manage this evel f lading with he crrect abdminal patte If u can't manage it we, d nt spend time perrming mltpe repeitins a pr patte Seec a mre apprpriate leve fr the marit f ur se and spend a tle time in the midde ur set wrking n ths new mre diclt leve Smetimes athlees are taught t d his wih their hands nder the pelvis t prevent ther backs m ling This enables t perfrm the mvement b des nt each a crect pate, s it is nt recmmended fr the aims f his bk Star with r knees bent and ur eet clse r bd Place ne hand n ur abdm abdmas as and reach he ther arm wards the ceiling ceiling Li ne ne t the r un ur knee pns t he ceing w t t li the her t withu abdminals ppping up nt ur hand Once u can d ths, tr it wth bth ams twards the ceing
Wha wud a pr pr paern fee ike? Yur lwer back tenses and s m he r
Yur abd abdmnal mnalss pp up int r hand
Yur hips feel lcked n psin
Geyhound Start wth r arms t the celng and ur hips and knees at 90 degrees as shwn n Grehnd 52 Maintaning r hp and knee pstn, lengthen bth arms ver ur head, allwing the spine t reax in the r
Geyhound Perfrm Grehund 53 adding he straghtening ne leg ut alng the r as he ams mve ver the head Yur ngerps and heel shud be sretching awa rm each ther and an nch r s frm the r bere u bring he ams and eg back in with efrtless cnrl f r pelvis and spine 6
CAPTER 5 BLDNG LEN MOVEMEN PHASE 1
Trunk'' Control Against Hip Flexon: Seated Knee Li Trunk Man ahletes experience the sensaion of ightness n heir hip exors Usuall we ten to hnk of streching a ight muscle but what if stretching oesn't seem to help? f our runk stablit is poor, ou ma use our hip exors to improve control onstant activit of the hip exors in a stabilising role can cause he perception of tightness in the hip but unless ou improve our stabilt the hip exors stabilt exors will continue to work in this wa, wa, making stretching neffectve t also means that the hp exors ma not contrac eectivel hrough a ll range Your hip exion action ma acuall be quite weak especiall if our runk is no sucientl stable o suppot a strong hip exon action (the runk oes not provie an aequate xe point for muscles to pull from) Even inteaonallevel competitors have ha o stat wih this most basic of exercises to esablsh a normal relationship between he trunk an hip exors.
x
Sit on the ont of a chair with boh fee on the oor hipwith apar Make sure ou are sitting rectl on our sitting bones both arms out to the sie until the are level with our shoulers Ths will help ou to monitor our trunk position Before moving, take a eep breath an check our rib movement Keeping our weight evenl pressing tough both of our sitting bones li one knee an hol i in ths postion for 5 secons Your ams shoul not have move an ou shoul see no visible abominal activit occurig f ou have kept our position corectl our lower abominals shoul be working to suppor our hip exors. heck that ou can sill breathe b expaning our lower ribs Your lower leg shoul hang straight to the oor without tug f it oesn't sraighten it so hat our foot will place itself precisel on the oor once ou lower our knee
What would a poor performace look le? Your rbs raw ownwars an inwars because ou are overusng our oblique abominals
Your trunk shis siewas ue to poor stabilit.
Your trunk shortens on the liing sie ue to poor stabilit.
You collapse our trunk forwar ue to poor stablit. eps
0 per side
Sets
Progreio Sit on a wobble cushon an eventuall a Swss Ball to perform this movement The challenge is far greater as ou must keep our weight evenl istribute over the le an right sies of our pelvis The istance between our armpit an our hip mus remain remain the same on both sies uring the movement so tha onl hip e xion is occurrg. 47
STABITY SPORT AND PERORMANCE MOVEMENT
The Lower Contro Zone GMax Activaton rnatin arun aru n the hp an pevic area an the respnsiveness f the guteal grup are ntimate cnnecte cnnecte Atugh man athletes practice strengtening exercises fr ths grup te ke t imprving their nctn s actuall practcing small g quait mvements whch unlck te pevis m the spine an te hps m the pevis These mvements are en new t the athlete an the ncrease in awareness that cmes wit them evelps a relatnship etween mvement an mscle Ver smpe mvements are neee at rst
asic ridge The rige is a simple mvement which can hep an athlete t restre mit etween the spine an te pevis unlck tigt ack mscles an scver the relatnship etween the p sagenng movemen an GMax
Stage Start ling n ur ack wth ur knees ent an ur feet at n the r Keep ur feet hpwith apar an rng tem twars ur Placing r feet rther m the will as the hamstrings an we want t minmise this eect
Relax ur aminas an stat t tip ur pelvis ack twars u pressng wn thrgh ur feet Once are n this pstn nee t ceck whc muscles u are sng t sta up there Fee acss r lwer ack If ur spine feels like a eep vale etween w large har rges f musce running wn eiter se f it it is likel that u are usng a little t muc ack extensr an nt quite enug GMax If u fee an iscmf n ur wer ack t is als lke that u are using t mch ack extensr T rect this put ur ans n r pevis wt the tums up an the ngers wn Drp ur hips slgtl an tp ur pelvis a lite mre ack twar twars s u Recheck ur ack is te vale a itte ess eep? It is nrma an esirale t ave sme ack activt t t sh feel like gente hils as u run ur han ver them nt the Himalaas
CAPTER 5 BLDNG LEN MOVEMENT PHASE
Ntice that if u have tited ur pelvis a little, u ma nd th at ur quadriceps fee Ntice fee stretched his is an extra benet n hs pstin Once u are accusmed t feeling he derence between usng ur glues and using ur back ur aenin ur hamstrings and adductr (nner high) muscles Fee the musces wth ur hands are the rm r s? If u suspect hat ur adducr musces are wrking hard, maintain ur bridge and mve ne knee utwards mainaning ur trunk psitn and a leve pelvis. Mve the knee back n and repea with the ther sde. The adducts must reease t alw u t mve ur knee Yu wll susain the psitin fr he cun f 1 and then retu t he r b slw uncurlng, pacng ne vertebra aer he her n the r. Tr n t use ur abdmina s t help, as this wil decrease GMax's rle
Wha wuld a p pefmance lk lke? Pushing hips and back straigh up nsead f rllng the pelvs nt psitin
Using t much abdminal musce t create a pelvic tit.
Hanging n wth back muscles and hamstrngs.
Hanging n wth adductrs
Whee huld I feel ? Yu shud fee ur butck musces wrking. Reps
10
Sets
SABY, SPOR A PERFORMACE MOVEME
Prgrein While hding the psitn mve ne a ut t the sde ensuring that u keep ur pelvis leve. Bring t ack up and swtch t the ther a.
Obseaton notes Sme pepe will wrr that the spine s nt in a perfect neutra pstin here Hwever the aim f this exercise is nt neutral spine cntr. The aim is t put the pevis in a psitin whch favurs GMax and disadvantages the ack extensrs. As dscussed in Chapter the primar psterir chain dsnctin invves t much hamstring and ack extensr and nt enugh GMax. The aim here is asc repatteing and t s a litte ike alancing the tree and ass n ur stere sstem We are nt trng t swtch ne thing and anther thing n nstead we are tring t increase activit n ne area and decrease it in the ter until we have a aance he neutra psitin against gravit is usual t dicult wen ear re-patterning is ccurrng. The pelvic tit gives us a means t active change the cnditins fr each muscle and nce the patte starts t recalirate a mre neutral neutra l psitn can e amed fr The cntr f a neutral spne is eing addressed wt ther exercises in the prgramme and nce a alance has een achieved etween the gluteals ack and hamstrings te can e wrked n in a neutral psitin.
he pevc tit als teaches teache s u t dssciate (independent mve) ur pevs m ur spine gent mlising mlising ur lwer ack. Man GMax decient athetes are dependent upn xing their pelvic psitin with their ack muscles t maintain staiit making it even mre dcut t actvate GMax and prducing a feelng f stiess. mprving this dissciatve aiit can help greatl with activatin
Althugh u have een instructed nt t use ur adminas in this exercise tis des nt mean tat n admnals are wrking The musces that u have direct cntrl f at this time are mre lke t e recus admns and liques If u tr t relax tese muscles the deeper rA can activate mre eectve. Clinica experience has shwn that activel tring t relax the supercial adminals as tends t encurage the GMax wrk mre eectivel n this exercise as it ecmes the primar mvement prducing muscle.
CAPER 5: BLDING FLUEN MOVEMENT PHASE
Stage Hip Pops The abilit t staighten the hip witut verbending the spine is a critica mvement fr man sps Withut it the cntibutin f GMax t the ttal pwer f the mvement will be marked educed Remember that GMax is a big brad muscle and it is hard t cmpensate fr the lss f its cntributin Hip pps address awareness f the hip extensin mvement and inne range activatin f GMax Perfrm the bridge as abve and pace ne ger n the cease f the hip and anther directl ppsite at the back Perfrm f the hip he tw gers shuld be pinting twards each ther thrugh the hip jint This is ur awareness fcus Mve the tp nger twards the btm nger b sening the hip int a slight bend Be aware f this mvement mve ment Nw mve the bttm nger twards twards the tp ge squeezing GMax and causing the hip t straight straighten en Be aware tht the hip has mved but the spine has nt bent Cunt t 3 Repeat withut cming back t the r Reps
0
Sets
rogression Once u have the idea f the hip mvement perfrm it with bth arms t the ceiling as shwn abve
Stage ip Swivels As discussed in Chapter pelvic ratin is a critical mvement f nrmal ecient walking and running This exercise teaches GMax activatin in cmbinatin with pevis and hip atin S in the Basic Bidge psitin Put ur hands under u butcks Keeping ne side up let the ther side drp dwn int ur hand Tis wi lk like ur pelvis has rated dwn n that side Pess it back up b squeezing he GMax n that side Repeat with the ther side Reps
0 pe sde
Ses
rogression Once u have the idea f the hip mvement perfrm it with bth arms t the ceiing as shwn abve
STBLITY SPORT ND PERORMNCE MOEMENT
Wa Squat The wall suat takes s basic GMax actvatin and apples t t a veical psitn. Having achieved an nne ange cntacin f GMax we want lnk an awareness f p bendng wih a neutra spine psiin wie wrking GMax n a geate range f hip bending. Tis exercise is n inended t mmc a babel sua n e weghs m. s pstua psin s veca as ppsed t ilted. Its prii is awaeness and cntr f te neutral spine cntl and smth mtin f e p and eccenrc/cncenric GMax acivi.
Stage Stand with a Swss Ball behind u back at wast eve. Wak u feet fward t a cmfrabe pnt and allw te ball accept ur wegh. Sraghten up s ta u shulders are direct abve u hips. Place u hands under u siting bnes. Yu wil st directl dwn in u hands sueezing u glues as u g. Pause when u knees ae a 90 degees and expeimen wth eaxng u gutes make ur uadiceps take me f te lad and hen swiching he glues back n t fee he lad saed between the w muscle gups. Press ur bd straig back up again. The tee man errrs f is execse: Yu ma n bend ur hips as much as ur knees s u shulders end up bend u hps cect his u can place u hands nt te crease at the n f he p t remnd u bd t reease hs mvemen and alw a veica algnment Yu ma fge keep ur knees in lne s u need t fcus me n ur GMax cnt ur higs 3 Yu ma sneak ur pelvis under he ball fr extra supprt and sens feedback n is case with u hands under tse stng bnes fcus n he bnes ging straigh dwn he r insead f back wards e wa behnd u. f u feel at u weight is being supprted mre n ne side than the ther l this ee and perfm e sua. Reducng he supprt n hs sde shis mre weigt n he e leg.
Where huld feel it? Yu shuld fee ur thighs and bucks Yu will ntice u highs me.
Once u can perfm 10 f hese with gd fm u can prgress stage +
CHAPTER 5 BUILDNG FLNT MOVMN PHAS 1
Stage : Increasing Trunk and Hp Control Start as f stage 1 but ts time take u arms abve u ead n a steamned pstn Repeat te squat but make sue tat u sttng bnes d nt sneak backwad inceasng u umba cuve t is muc me calengng t keep te spine neuta in tis psitn
Stage .: Trunk Control Against Moving Arms Stat wit a Swss Bal and a igt weigt n u ands As u mve dwn int u squat, take te bal abve u ead Fcus n keepng a cnsistent tunk pstn, because t s eas t clapse nt back extensin wt tis execse
STABLTY, SPORT AND PERORMANCE MOVEMENT
Increasing Coordination Place ur g and n u e g As u squat dwn, take e arm up and acrss ur bd, nsng abve ur rig sulde Yu knees and ips sud reman pinting ward trgut e mtin Ts exercse can as be perfmed wit a lg weigt medcne ba.
Reps
0
Sets
CHAPER 5: BUILDING FLUENT MOVEMENT PHASE 1
GMe Activation Gaiig awareess ad some basic edrace GMed is helpl beore tyig to acvate it i weght bearig.
Clam Lie o you side with yo op arm o the oo i rot o you. Draw yo kees ad hips up, the push you top hgh orwad alog the ie o yor bottom high. Yor op kee wll oveap yo bottom kee by abo 5cm. Notce ha his pls you truk ad pevis o sight owad oatio.
Dawg yor owe abdome i towards you spe, l the op kee by pvog bewee your ee ad yo hp oit. Keep your pevis orward t is easy to et i o sightly backwad o access stoger more easiy acivad muscles Cou to 1. I you have peoed the movemet correcly you op kee wi ad wih the same amout o overap that you staed wh Reps
0
Sets
Where houd fee t? As yo e there ee or a boe i the sde o yor op hip. You wl eel he wok just behd his boe, ad yo may ee o the movig eg sde o he supportg sde. What woud a poor performance ook ke? Rolig he top hp back as you l you eg.
Liig e top oo
Oce you have a basc GMed odato, t s ime o appy it to wegh bearg
155
STABIT, SPOR AND PERFORMANCE MOVEMENT
Standing Knee Press Snd nex to wll wt feet together ift one kee nd pe it on he wll. Fr yo need o fo on yor tne eg Pe yo hnd oer te one t he ide o he hp. Drw yor ody p oer yor hp Yo od fee the ip one nde yo nd oe te ndeet yo h i wee t y rogho the exerie.
Sgen ot p no ened poiton. Pre ot wh he knee ino te wl, keeping te peli fing owrd Cont o 10 Where should feel it? eel or le working d in te depreion jt ehind e p one on e tne ide. Reps
5 each sde
The Upper Control Zone Awareness Around the Scapula I yo need o poe yor ppe ontro zone eter wene ond yor pl n help yo to feel the e in t re We re not genely ey wre of o p: we oen don't ee wel o ody p we nt ee or pt or hnd on eily. yo e not expeiened iing p tiier ty th wrene exeie ie down on yo de wih yo knee ent nd yo o in fron o yo wih he pl ogee. Yo e iing to oe wih he let pole ont of e tenion Sowy nd ooty lde yo pper hnd o oe yo owe hnd f yo n Noie how yor pl h oed oer yor ge, ldng orwd nd ond n epone to yo hnd oeen One yo he reed yo lt pe, ke re h eeryhing i rexed, nd egn o oe yo nd k to he r poion gn wtot leting yo elow end Yor p wil oe k rond yor r ge gin lding owd yor pine Repe he oeent p to ten te lowly nd ten ex
6
CAPTER 5 BLDNG EN MOVEMENT PHASE 1
he Diamond A wel a eig a good ck et, te diaod wok we a a pe execie to acvate owe trapez ad eac capa-ode diociatio Le o yo oac wit yo foreead retig o te oor Place yo a i a daod ape o e oo aove yor ead o a yor geip oc Daw yo capae igty dow towad yor oe Lf e forea ad ad o e oor ad od e ee for e co of 5
Whee should I feel it? Yo wi fee ce workg i yor id ack area at would a poo pefomance look like? Tgteg p te eck ce Yo pper tapez ad eck ce old e copeely relaxed ogo i execie f tey ae o ak oeoe o tap yo o eiter de of yor pie at e leve of e oto of yor capla A o g yo capae towad e appg ge efoe yo ft yor a
Te oer eo i o colape te fot of yor oder oward te oor a yo li yo ad To avod t, jt efore yo l e aware of te ape ceaed ewee yo ar ad ce ad e oor Matai ta ape a yo l If yo colape oe older t wl ove cloer to te oor ditotig te ape If appe foc o aag te aladocke oit a cotet place rogot te oveet Reps
0
Sets
STABILITY SPORT AND PERORMANCE MOVEMENT
Windscreen Wiper: Active Shouder Internal Rotation A we a being ue a a tet, e Wndcreen Wipe eace y cntr nea ratn yr ude n we maintaning a abe capua.
e dwn n yur back wt y ebw bent t 90 degree, yur upper am eve wi yr de and te back yur rearm and and a ce e r a y can wi png. Reax everyng bere yu tat. I y ee at yur de ied cer y ear wen y piined y a, i back dwn a i i eve wit yur e de. Pace y ter and ve e rn yu de. Ti and w mnt te mvemen te ba n e cket yur ude jnt. Keeping yu ebw ece n e r y earm ta yur arm rtae and yur and nw pn t te ceing. Imagine pn a 12 cck n a wac ace. Ti cmpee pae 1 e et. Keep mvng in e ame dectin n yu cann cnnue wi ing y der ptin. i cmpee pae 2 e e. Were sod I fee it? are aiming r a m ete mvemen nt a ein were y ud ee , but were y udn. Tee ud be n enan gne in y neck and n veain n yr pecra ce muce.
d be abe perm t mvemen witu eeing yu de ping pwad rng wad n yur and. I y detec te "ba png nt yr and, i mean ta i ing pitin in e cke by idng ward. Reps
2
Sets
CHAPTER 5 BUILDING FLUNT MOVMENT PHASE 1
The Sphinx Th bac moveme acqat yo wth yor era atero ad gve yo a appecato of a capua moo Sart o your tomach propped p o yo elbow Make ure hat he ebow ae e wth he hoder ad wr ad hat the am are paalle o each oher You ca art by aggg betwee yor houlder ad the pre your arm to he oo o yo uppe body to a trog poto wth yo eck e wth yo pe Hold fo a co of 5 Yo are amg fo yor back to look mooth wth he capae peed rmly oto the b cage
Where shud fee ? Th houd ot be hard wok You houd fee geeal muce actvy aod the back of yor holde Cmmn errr oppg he head o tppg backward Keep a og, etra eck Rep
0
Activating Stability Relationships Stage . Wal Press eveoping the C and Shoulder-Trunk Integration A Wal Pe a good bac eve te b ao a foudato movemet fo coodato of the hode grde wth the rk look decepvey mpe due to t low oad b few athlete peform t wel A fome Europea Juo hampo tratho attempted th the clc ad coud maage 5 epetto before her TA fatgued
STABILTY SPORT AND PERORMANCE MOVEMENT
Plce Swiss B n w t cest eg. rms sd be srig nd y bdy pg Swtc y b\n n t smle y bdmnls dw nwrds nd y slders t elx Keeping is entre se p cnsisent bend y elbws s t y bdy mes wrds te bll sld be king n te bl if y e kep y ed psin. A e pin were y e cses te b\ nd bt pess u gin, y sld especily fcs n minining yr wer bdmnl psitin, s it is temping e i ex nd sg twds Main pins ng bck f neck
Relxed sdes s t y cn pess m yr ppe cntr zne.
wer bdminls minin genle inwds feeng
Wha wud a pr perfrmance k ke? ed tips bck
Sdes dw pwds.
Bck sgs frwrd wen te bdmins switc
Where shud I fee i? re iming fr srng secre feeng n yr rnk nd sdes Fcs n feeng w y we bdmns wk t preen yr spne m sggng frwrd. Ne fr herapiss e best pces t ce e t e bse f e skl w g pwd pressre preent te ed ting bckwd, nd wit ngetips st belw e nel pde sensy feedbck fr bdmnls Reps
0
If repetns re esy, prgress Stge .
Stge The Single Leg Wll Press: Shoulder, Trunk nd Hip ntegrtion nd Rottion Trunk Control S n te se p psitn s be b i ne eg Drw yr bdy p er y ip s t yr GMed is tggeed nd y spine s lgned eicly e yr snce f Perfm e press mking sre yr sldes nd pelis sty prlel e wl nd tt y d nt lse yr bdminl ctitn. Reps
6
10 each side
.
CHAPER 5: BUILDING FLUNT MOVMNT PHAS
Stage Superman Th nother common n uel exerce when erome wel u of ltte ue f nt erforme ccurtey It coornte he elv runk n uer oy n ncree wene n ll thee one whle cvtng muce t low thehol. S on hn n knee wth your he n neck n trght lgnmen wth you ne Hn hou e otone une houe kee uner h. Dw your ower ely uw n e your che ghy wy rom he oor un you uer ck . Pre trght out wh one heel keeng your elv eve mkng ure tht you uortng h oe not g ou to the e Sech ou wh the oote nger o tht you hve trght lne om nger o hee. Your che n elv houl e rllel to the oor ocu on h o on feeng rong n ecure you rey tretch your ngert rom your heel. Ho he o ton for the count of 5 n come ck o the tt oton efoe wtchng e.
Check pnts He n neck n lne wth oy, not roe own or rotte uw hee he oon wl wch orA n o he cur lty tte.
Chet ree wy om he oor o kee t leve. Th reven he cul wngng or your che ottng roun you houler
Hee no oe eng out o th ong tgh ne om he tunk through he h cheve.
eel tht rA tucke u towr he ne
Pelv level no rote or ggng out hough one h hown i Che 4, Suermn). Oce yo ca peo repetitios each side ove o to Stage 2.
Varatn Srt n your c uemn oon wth oote m n leg outretche. Move your rm out o he e then une you oy n trght out n on gn Your trunk houl remn tll throughout the movemen. Varatn : ncree ee o ynmc contro. Perorm the Suemn ece ove; however th tme n your m n eg out nto oton n hen hol or moment to enure ht you hve h the trge oon Brng your m n kee ck une you oy. eeng your ck neutrl ree th quck ccure movemen.
6
SABIY, SPOR AND PERFORMANCE MOVEMEN
Stage : Hoverng Sperman ake up the Superman position and the lif your knees from the ground Maintan your balance and press one hee out behnd you untl you eg is level wth your back your opposite arm and mainta your posiio for a count of 5 Add Variatios 1 and 2 as oulied for the basic Superma poston
asc aance Simpe staic baance The purpose of the basc baance exercse is o coect he foot to the hip, decease unnecessary muscle acivaton so that your imbs can move freely ad increase low eort stabilise activiy When the eyes are closed, basc balance exercises ca hep to inegrae he vesibular and sesory-moto balace systems his is mportan whe you caot depend on usig you eyes as you primary baance system f you eed your eyes to udge a opponents movement, tack a bal or cope with variabe ightng condiions, hs ype of traiing wl help. f you have to move ove ueven surfaces, decreasig depedece upon you eyes ad nceasig the responsiveness of your sensory motorsystems wil help to avoid nury Stand uprigh i your baloon posture Li oe eg ad move boh arms directy above your head Relax ay grippng action around your ankle and soe the foot so that it ca lise to the oor accuatey L your body up over your hip to ensure that you are acivatng GMed
Move one a down to your side and back up
6
ake boh arms ou in ont ad move oe o the side and back
Bend the sace knee and u you trunk one way and then the other
With arms outsretched, bend you uppe body o oe side so that one am pons upwards ad the oher one downwads
CHPER 5: BUILDNG FUENT MOVEMEN PHASE 1
Move the other eg forwar a far a ou can back a far a ou can to the e an acro our bo iagona
Once ou can o th ractice the ame routine wth or boar for ncreae chaenge
y cl
Thi can be rogree onto a baance
Star Hold: Global Stablity Connectng the Hip Trunk and Shoulder Lie on our ie with our feet together an our bo n a traight ne Pre u onto one han creating a traight bo ine Reach the other han to the ceiing Make ure our hi are traght
Cnt t 0 an per repetitns n eac sie
If th i ea tat n the baic tar ho oition an ho the to eg u Whr should fl it You ma fee our houer muce or the ie of our tunk an h. What would a poor prforan loo l Aowing the hi to ben an move backwar.
STBILITY SPORT ND PERFORMNCE MOVEMENT
Functional Mobility he folowi execises combe stbiiy d moblity i he sme execse. hs helps o ech you ood moveme hbis d ecoues he body to suppot isef eectively whle eesi th muscles.
Straight p Hamstring Mobility Sit o ch wih oe foot o the fot of Swss B. Si up oto you sitti boes. Push the bll wy wh you foot ut you feel stetch he bck of you hih/kee/cf mii you tuk positio. Move the bll i d ou 4 times d o the lst oe hold fo cout of
ht wud p pece k ke? etti he bck s s the foot moves wy om you
Wndup Stretch his sech iceses mobiity betwee the e d the tuk. ke up he sme posito s bove, push the bl ou util you fee stetch i the bck of you le. Styi up o you sitti boes put you hds o you hed d r you tuk oe wy d the the othe oe wy should feel tihte d he othe should feel loose. Slowy oe you chest om le to iht 4-6 imes.
Floor Presses hs smpe techiue combies uk coto wth shoude moblity. ) e o you bck wih yo kees bet. ke oe ove you hed pm fci upwds. Keep you elbow stiht d you close to you hed. he othe stys by you side pm fc dowwds. Pevet the bck om ch by lethei the spie d pess both hds ito the oo fo the cou of 5 Swp postios d epet
6
CHAPTER 5 UN LUENT MVEMENT PHASE 1
What would a poor performance look like? Archg the back o he oo Allow o reax ad legthe.
Bedg the ebow hs w decrease yo shouder mobty
b Le o your back wth yor shoudes ad ebows at 90 degrees estg o the oor You back ms ema reaxed o the floo Press dow to he oo wth boh ebows ad wsts for the cot of 5
Standing Leg Swing hs movemet deveops a ud staght eg moo patte o the fodato o a sabe tk ad pelvs ad a scre CLA Stad o oe eg ad brg your hp boe de yo o acvate GMed Stay tall ad swg the other eg ly back ad forth alowg your as o move ormaly Your rk shod stay vercal ad yo leg should swg a stragh le Your pelvs shoud ema a costat posto hroghout the movemet
What would a poor performance look like? he pevs tps oward ad backwad stead of sayg eve as he leg moves
he k tps sdeways to stay baaced
6
STABLITY SPORT AND PERFORMANCE MOVEMENT
Scapular Awareness May yas ago wl o a spig Fkas woksop, was ou to t opt of usg ow ot slfxpoaio movms o impov awass a iy Tis xt xs mpovs awass aou t sapua a a us pio o pfog sapua staiisaio xiss o impov t vss I spots su as golf, ts a swimmg t movmt ass tso aou sou a k a impovs sapula moiy L o you si wit ot as st ou fot of you Pla pam of you top a o you otom a Rlax As sowly a smooty as possl, s you top a fowa ov you oom a Dot us you tm to f wa is gog o Noi you sapua sig fowa ov you is O you av a as fa as you a paus ax, a slowy g to sl you a ak towas you wiou ig you ow Not you sapula sig ak owas you sp Rpat is movmt aga ut v mo sowly Tis m oti wt you a usig musls tat you o ot No you k musls a musls a t fot of you sou s a o ovaiv If you ot sio ayw paus, lax a you ow m otiu o wi you movmt ou a amg fo otlss slig of you sapua Rpat as may tms as you lik, u at las pfo sx o sv l movmts
Restoring Rotation Roaio ous tougou t oy a s ssial fo oal movmt T oy s o oa a spia o t f to op of k a t sp s to ou oa to as spal stss a as movmt iy
66
CHAPTER BDING UNT MOMNT PHAS 1
hig Slides Ti a ay "f good obl of t idback St cofotably upgt wih you ad o you hgh akg u a you ad tay facg owad ld o ad owad ad th ot had back owad you alowg you houd o u ly to t ovt
nee Ceepes Sal ovt ak big dc You ay av ud tchiu a a i Chap 4, but i ca b ud a a ay plvic obly xc o couag ytca pvic oato a i dd fo walkig ad uig St cooably upigt wt you had o you k Kpig you wght v o boh tig bo, id o k owad ad t ot o back T oto cau a otato of you pvi ad luba pi Soothy ad aiy v dicto o ta you pv ad uba p oa t ot way
Pelvic Rotation With Weight ansfeence Ove the Fixed Foot T cobato of pvic oatio ad wght ac i cary o ti play, go ootbal ad babal bu o pop av a obily awa block aoud thi aa o thi body Stad up wit you a axd You a goig to tu you body to h l aowig you gt o o a you oot ca pivot to alow you pvi to y otat ov you l foo Lttg you a wg ly tu o gt, iig you l hl o alow you pvi to oa Ica you awa by og whc way you wg i ovig w you ota I o id fl a i cd hold th otaioa poio ad ootly h t pu wad ad outwad ud th o o h oo o i d a you dd i pviou xci You hould l th cto a a a fw pito Th folowg xc w pid by ovt pioopy of o Fdka Ty ould b pod owly to alow you i o otic you ow ovt 6
STABILITY SPORT AND PRFORMANC MOVMNT
Total ody Rotation Ts oveet esoes obilty to a st dbak as wel as eas the obily deep the ip I eates e otato o te foo o he op of te ek If yo used e oal body roao es aper 3, is eiue addresses ay esrios you ay ave fod Stad wt you fee ip-wdh apat Tu ad ook beid you, oi a spo a you a ofotaby see o ot stra youse T ba arod he oter way o a spo tat you a otably see
Oe you ave oted how uh oio is avaiabe u yor atetio to your fee oe te pessue haes yo feet as you t shold folow he sae pate as yo u o he e he le foo pesse oves towads e oter par of he foot ad he ih foot pressue oves o he ier part of he foo oe words, he pessue oves te deto of e tu eide wh deto s ore ested Tu i hs dieo ad stop we yo ave eaed you oforable Yo should ave you weih o e otsde of that foo Keep yor body he sae posto fous o sootly sh the pesse ude your foo fro e ouside to he sde surfae If you plae yor had up aoud he top of your yo w oe a he foo oio is asi yor h o roate Yo ay oie as you oiue hat you feel the ovee deep yor hp Oe yo ave opeed te soot pessre shs wih you foo keep you weih o he otsde of e foo ad u i te opposie dieio Tis wil fee srae bease t s o yo ora etod fo ov Pefor sevea s wih te weh aaed o e otsde of yor foot ad te oe bak o sad aly o boh feet Rees you ovee by t i the dreo of e ora resrto, alow you fee o ove oaly You should d ta you ove te Yo a epea te ovee b ry shi he pessre der e oter foo Isead of pefo pessue shs wt te lef foot we yo are eft ry do pessue ss o te it foot, as yo e
6
CHAPTER 5: BUDING UN MOVMN PAE
Counter ody Rotaton Around the CLA oe body roao, as dscussed ape 1 s e bass o ece a wee s wak or ru Resrcos pevc roao decease yor ably o sock absorb ad ey crease sess o lowe body sucues ood pelvc oao eaes sma musces arod e spe o cease sably your ower back. s moveme ams o cease awaeess ad mobly yo spe. Le o yo sde w you ps ad kees be o 90 derees. Pase beoe be e moveme Slowy sde your op ee oward ove you boom kee As yo sowy ry o draw back aa, ocs o maa a o, elaxed spe e mos commo error s e e ower back mscles as you sde e kee back Focs o keep e owe back e same e roou e moveme. I you do s, yor LA s be maaed ad e corec musces w be work. Repea s moveme severa mes, am o make e owad ad backwad moveme as pe as possble. Oce yo ave maseed s add coe roao om e souders. As yo slde yo op kee owad move yor op solder backward ly, ope you ces owads e cel Slowly revese e moveme, draw e op kee back owads e p ad aow e op soulder o roae ly orwad. Make e movemes slow, smoo a easy Repea e mes eac sde
6
STABILTY, SPORT AND PERORMANCE MOVEMENT
Notes from the Clipboard An elie baminon aye wh recuren hi an wa aee an oun o have oo unk an evc ably He wa an mmenely ong ookng layer wih hghly eveloe quace an hamrng, an he regularly eome a heavy rengh rogamme in he gym e eene uon hi auco gou o comenae o oor GMaxGMe acvaon, an ha fequenly eene wih auco rain in he a. i lack o cenral conol ha evenualy aken ol an he uane a eou injuy n h hi oin. Deie h ele au, h aye foun he age + qua exemey fcu even wih a kg wegh Hi h wou move ieway a he weigh move aco h boy an he wa unabe o conrol h he bac Brge hee him o fn an acvae h GMax in ore o move h elvic conol. he laye ao oun he bac Wal Pe vey iicu a he ha no areciaion o a neual unk oon an no TrA acivaon o manan conol ne wou ag no exenion a he aoache he wall Ba Bouncing an Greyhoun exece augh him how o conro hi unk wh ow efo. Once he ahee ha eane o ecue h CL an o acivae h runk an evc abier, he wa abe o rogre hrough Phae 2-4 inegang wha he ha eane no h on-cou ainng o ha new movemen hab became hi naural way o movng. ore ike hi ae common: ahee are alowe o comenae, an hey ae achevng ucce hei fau are ineree a invua ye mal movemen ae raey ee, byae n avou of exerce moe in keeng wih he ahee' ee au Bg amac movemen ae bui on mall eemen, howeve, an f hee elemen are mng, robem wl evenualy emege. I n hi cae, a aene an high acheving ahee wa renere unable o an o comee fo an exene ero ue o a ong hoy of uncorece moor conol obem. Lke o many oher ahee, he benefe fom he baic movemen ove in Phae an wa able o roge hough o Phae 4 by buing h ably n a yemac manne.
•
CHAPTER 6:
BUILDING FLUENT MOVEMENT: PHASE 2
Chaptr 6: Building Flunt Mvmnt Phas 2 Intgratin Central Longitudinal is (CLA) Control Integrating the runk With the Upper Zone ower Body-runk Integration Balance Mobility Havg actvaed you key stalses, you eed to coodnate you coto zoes o wok eecvely togee eaues o s pase ae:
o
e stalsg o oe ody pat aganst te moveme of anoe
e
A ge leve of calenge to CLA stay
e
Conol o ody weg agast gavy
Rememe you asc gudelnes: •
Baoo posue
•
Reaxed face ad jaw
•
Lseng feet
•
Noma eag
•
A peomance ojecve of eoess coo
As mentoned Cape , te quay of eac movemet s te most mpoa aco o consde Oce you system atgues t may e mpossle o cotue to pefo a execse coecly. Atoug a gude to te nume o epeons and ses s gven fo te execses, you may eed o adapt tese to you alty t s mo poducve o peom wo ses o ve epeos ad peom eac one pefecty, a to peo e epeos wt poo fom Uess otewse speced wo sets o ten epettons wl e sucent fo eac execse you decde to peo wo ses o a execse, use e ea etwee te ses o peon a dffeent execse wc uses deet musce goups o exampe, a set o Ove e op wc addesses ateo can musces ca e aenated w a Suspeson Bdge wc addesses posteo can musces
7
STABTY SPORT AND PERORMANCE MOVEMENT
Central Longitudina is (CLA) Contro Single Leg Bounce s execise has ee sed fo ay spots to a syety of weight dstio ove each leg [t qucky exposes uk isaiy ad higigts coto pefeeces etwee sdes of te pelvis is s equaly ipotat to coec whete you spo eqes yo to stad o st. Detais o al sze ae povided Capte . Si o a al wih yo feet ad kees a tle close a hip-width apa ad d te posiio wee you weigh is goig saig thog yo sitg oes ake oth as aove yo head, feelig he stoac daw wads espose to te oveet Now ove oe foot fowad i t ls o te oo keepg yo weigh evey disted acoss ot sides of you pevs Begi ocg akig sue a yo ae ladig decty oto you stg oes Yo ask is o ata a costa eta pevc posio as you oce. Reps
5 each side
What would a poor performance look like?
x
You pelvis ceeps owad o te all so a you spe sups
72
x
You pevs oves sideways he decto of te lied leg
CHAPTER 6
BLDING FLUENT MOVEMENT: PHASE 2
ynmic Contro Progression for Seated Spos Rowers, padders ad riders eed bot sability ad cotroled obiiy aroud teir lubopelvic areas e stable Sigle Leg Bouce as illustrated above is extreey iportat for balace ad syery bu to er deveop corolled obility te folowig "displace ad recover exercise ca be added. Sep 1
Before ateptig is exercise, ake sure tat you are able to perfor e pelvic side ilts as ilustraed i Caper 4. is esures tat you ave te avaiable rage o work wt Sep 2
Begi a basic seated bouce wit your ars verica, ad e tilt your pevis for oe bouce ad recover to te cetre for oe bouce before tiltig te pelvis te oter way ad recoverig back o e cetre.
Sep 3
Now you ca progress to te sigle leg versio, aiig for cosistet cotrol.
73
STABTY SPORT AND PERORMANCE MOVEMENT
Integration of the Upper Control Zone With the Trunk 1.0: Over the op (O) OTT i a ke execie fo a numbe of eaon t tain te oulde and tunk a a nctional patneip and a it equie load beaing toug te am elp to timulate otato cu activit A a tunk execie OTT tain tabilit in a lengtened tunk poition wic einfoce te cental axi Kneel beind te ball wit ou and on it Roll ove te ball walking wit ou and on te oo until ou tig et on te ball Find ou balloon potue b lengtening te back of ou neck and allowing ou lowe abdominal to move up into te Geound poition You ead ould be level wit ou pine looking taigt down at oo wit te back of te neck long
Tip Some people nd it eective to point tei toe and pe tem awa fom te cown of te ead Ti will oen tgge an automatic epone om te abdoninal Pull ou bod fowad ove ou and keeping ti taigt bod line ow pu back te ote wa making ue te back doe not ag downwad Repeat te fowad and backwad movement maintaning ou poton What would a poor performance look like? •
•
•
•
174
You pine ag towad te oo compeing ou vetebae Focu on lengtening ou pine b peing te top of ou ead awa fom ou talbone Ti elp o to daw ou lowe abdominal up wit low eot to uppot te neutal pinal poition
You tunk bend a ou pul fowad Focu on te movement being geneated b ou am a ou maintain a taigt tunk intead of uing ip exo and upecial abdomina Stating wit te ball too fa down ou eg will make ou ue ou ip exo and upecal abdominal to maintain te pine poition againt gavit Stat wit te ball unde ou tg You oude collape o move towad ou ea Maintain ou neuta ead poition lengten te back of ou neck and li ou cet a little o tat ou fee tonge in our oulde.
x
CHAPTER
6 BLDING FLUENT MOVEMENT: PHASE 2
O Progressions Once OTT s estalised, te foowing vaiatons can e mixed into te set to acieve sli gty dffeent eects.
1 O Circes Altering the Control Plane
Set u as fo OTT l0. Keeing you ody asolutely staigt move you not alow te elvis and tunk to move out of ine
t in a cce ove you ands Do
2 O Press-ups ncreased Upper Zone Control Moving the Upper Limbs on a Stable runk Set u as fo OTT 10. sing te all as a lcum end you elows and t you downwads As you ead moves downwads you feet will move uwads Pess staigt u to te stat ositon
t
13 O Squat hrust Hip Mobility and runk Proprioception Moving the Lower Limbs on a Stabe runk Set u as fo OTT .0. Pus ackwad, ut as you ul fowad, daw you stomac into you sine and ing you knees unde you ody. Take you legs ack down to te stat osition Te most motant at of tis execise is te etu to te stat osition f you ody awaeness aound you tunk aea is not good, you wil eite sto sot of te neutal stat osition wt you is sligtly ent o you wll move ast te neutal stat osition y elaxng you adominals and etting you sine sag As you come down, tnk aout stetcing te to of you ead away om you feet so tat you geneate te igt amount of tunk tenson to contol te movement
175
STABLTY SPORT AND PERORMANCE MOVEMENT
4: O wsting Squat hrust: Increasing Lumbo-pelvic Contro hrough Rotation and Flexon
Set up a fo O .0. Pu back t bu a you move fowad bng you kee towad one oulde e o te tat poiton and epeat to te oppoie de.
.5: O Sngle Leg Squat hrust: Increased Hp Control and Rotatona runk Control Set up a fo O .0 and pefom a nomal taig qua tut. On you next epetition pe back a you nomaly woud but a you come fowad ue only one leg alowing te ote o tagten beind you. e uppoing knee ould come toug aigt in line wit te ip ont. Do not et t di towad you midline i woud ndicate ee inadequate unk contol o poo ip contol.
6: O Scssors: Maintaning the Axis With Pelvc Rotation Se up a fo O 0. Pe you gt tg down into te ba and pa i unde you le tig o ta you pelvi to te e Slowly evee te movemen and epea it to te ote ide.
7
CHAPTER 6
BUILDNG FLUENT MOVEMENT: PHASE 2
Uppr Zone Stabiliser Ts execse was oginall develoed as a of te eablitation of an Omc weigt lie It as since been used as a taning execise fo a vaie of atetes wo ave ig ue limb demands in ei sot. I is inteesing to note tat an untained eson wit nomal ue limb o tunk inegaion would nd tis execise elativel sime but an elite alete wt oo integation and well-develoed comensato sategies woud suggle wit it. Te coelation between soulde ain and oo integaion is ig Knee on a cai wit ou ands on te ball. Position ou knees unde ou is and ou ands unde soudes Sta long toug te back of ou neck. Kee ou weigt toug ou ands and move e ball in smal cicles and back nto e cente again You sould feel ou abdomnals contacting in esonse o e ba's movement.
X
What would a poor performance look like? •
Reducing te load on ou ams b sifting ou weig backwad
•
Movng ou soudes towads ou eas
•
Colasing ou ces so at ou scaulae wing o ou b cage. Perform 4
x
60 seconds sets.
177
STABLTY SPORT AND PERORMANCE MOVEMENT
Pull Backs So far we have addressed integraton of the upper and tunk zones in pushing motions This exercse introduces integration for pulling motions Stand in balloon posture and soen your hips and knees Your stretch band should be attached to a xed point in ont of you at the same height as your elbow Grasp the stretch band wth both hands and make sure you stat wth light tenson on it With re laxed shoulders and a long sp ine, p ul l the stretch band towards you wth one hand keeping your wrist straight as you pul Alow your chest to broaden as you p ul l Slowly re lease your arm forward and pul back with the other hand If you are doing this correctly, you will fee your abdomnals workng to keep your trunk in aignment
Progrssion
Perform the pull back in a spit stance wth one foot in ont of the other
18
Perform the pull back on singe eg with the knee slighty bent This movement can be perfomed using puleys as an alteative
CHAPER 6
BUILDING FLUENT MOVEMENT: PHASE 2
Press-ups Once you have achieved a controed Wa Press higher oads can be intoduced by atering the body ange he O press-up is a good bridge between the Wa Press and a press-up o the oor as it assiss you in keeping your trunk controed Once you can perfon this exercise without dcuty you can progress to the foowing exercises Press-ups o the oor are good genera exercises which can be done anywhere. However it is easy to do them poory when you don't have basic trun and scapua stabiity Focus on maintaining a ong neck and trunk throughout the movemen.
Leve 1 ake up a position on hands and knees and wak your hands out unti your body forms a sraight ine om your knees through to your ears Lengthen om the back of your neck down to the base of your spine and press your chest sighty away om the oor
Keeping your t aignment controed by drawing your ower bey upwards bend your ebows and ower your chest to the oor. Common errors
Bending your hips
Dropping your head or tightening the back of your neck Letng your ower back sag forward
SABY SPOR AND PERORMANCE MOVEMEN
Level 2 ak p a pank position with yor hands on a nch Lnghn hough th ack of your nck staightn yo hips and daw yor owr y p to yor spin
Li yor chst a itt y prssing th nch away om yo Bnd yor ows and mov yor chst towards th nch withot osing yor t aignmnt. Kp th ack of yor nck ong and in in with th rst of yor ody
Level 3 or pactica prposs this v is istd hr as a progrssion; howvr in trms of its acta v it wod catgorisd as a Phas 3 xrcis. Li on you stomach with yor hands pacd at shod v A wid hand pacmnt wi targt yor chst mscs mor and a narrow hand pacmnt wi targt yor tricps mor Staightn you kns so that thy i o th grond and ngthn th ack of yor nck Li yor owr y p towads yor spin and prss p o th oo so that yor trnk hovrs in a straight in jst off th oo. Contin to pss p unti yo ows a straight. You shod hav a straight in om you a throgh yor shodr hip and kn to yor ank. Lowr yosf to hovr ust aov th grond and pat.
180
CHAPTER 6
BUILDING FLUENT MOVEMET: PHASE 2
Lower Body-Trunk Integration unge Te lnge is a ndamental movement for develoing the ower body-trn relatons. It is oen inclded in taning pogrammes and s commony peformed witot adeqate accracy As wit any eement of a strength and condtionng programme, yo are not only aimng to strengthen a msce bt to sengthen a total atte. There s no oint in perfong ts exercse for reetitions and sets if te basc form is not establised. Yo will not reap te benets of the exercse Wen assessed carey, ndamental contro falts can be observed n athletes of a evels even when tey erform regar lnges in teir rotnes. Deending on their sort, tese fats correlate with oor force generation oor foot pacement n rnning, nry, ack of syetry and dynaic balance robems. Te stenng foot, centa axs contro and GMaxGMed activation estabshed in Pase I are necessary to perrm an eective lnge t may be necessary to start beow te evel of the basc lnge as otlined in the testing secton n order to establsh the corect patte. Some athetes particlarly strugge to generate GMax activity once the mscle moves ot o nner range especiay if the mscle s workng eccentrcay e. lengthenng as it works. Decreasing te oadng on the eg wit te pre-lnge otions below can help them to ea a correct ae
Pre-lunge Options Some athetes are nabe to perform even a basic static lnge correcty If ths s the case tey can deveo better control throgh tese renge options.
The Suppoed unge Stand wth a Swss Bal spotng yor lower back against a wal. Move one foot forward and the oter back, wt te back knee slghtly bent and te eel o te grond ake sre yor evs is ev el and tat yor front knee remains stragt n ine wt yor ip and ankle. As wit the wal sqat, yo are amng to take yor sitting bones straght towards te oor by bending yor p and ee, stoping wen yor knee angle s 90 degrees Yor knee sold not move ast yor anke. If t does start wth yor foot sightly rter forward. ocs on maintaning tenson in yor GMax as yo move What would a poor performance look like? •
Roling yor pelvs nder te ball so that te sittng bones move backward instead of straight down
•
alng to bend yor sciently, so yor hips move forward compared to yor sholders
SABLY SPOR AND PERORMANCE MOVEMEN
he Suppoted Singe Leg Squat ogiclly i wold eem i eerce i more dvnced n e bic lnge owever ee wo re ugging o conol e bc nge ve oen mered i eerce r Snd wi one foo bend yo reing on cr nd ke o fowrd wi yor oing leg Enre yo bend yor on knee i minin i lignmen wi yor nkle nd i, yor iing bone re moving rig o e oor nd yor oring doe no cree idewy. If yor knee move fowrd yor nkle yo eier need o o er fowrd or foc more on downwrd movemen of yor ev rer n fowrd movemen
Basic Static Lunge Snd wi one foo in on of e oer, wid . Rie yor bck eel. yor rig o o e ide Keeing vecl nk ke yor body rig o e oor. Note: Yor body weig od no be
movng fowrd o yor knee wil no end n fron of yor ne. I my be ell o mgine ving cr edig on e fron of ec Kee yor edig lve nd fcing rg fowrd Pogessio
Adding vrey of mi cn mrove conrol fr more n mly reeing e me movemen. Mnling e nence of e eye inner er nd enoy yem nd leing o conrol one body r wie noer move deveo more rnferbe bnce nd bily. Vaiatios •
•
182
Yo cn decree yor deendence on vion for bnce nd ncree e roe of enory feedbc from yor body by erfong e nge wi yor eye coed. Yo cn incree e comey of e lnge by ddng noer lne of movemen o conrol foow:
CHAPER 6
BULDING FUET MOVEMENT: PHAS 2
Rotationa Transvrs Plan Hold lgh edcne bl o weig in o hnds n he sic nge posion, e eg owd As o owe osel o he oo, oe he bl o one sde b ng o sholdes Keep o hed ooking sgh hed nd keep o pels cng sg ed Don' le e knee oe o o line
Yo cn chlenge o blnce sses e b peoing oonl lnge nd lowing o hed nd neck o tm wih o sodes s o oe he bl coss o bod Yo pels nd knee sod en sg
Coronal Plan wih he edicine bl boe o ed As o oe down no o lnge, ke he bll oe o ed o one side b keepng o nk pigh nd spl ong he bl coss nd s o becoe oe coobe, o cn s o genl ce o ppe spne sdews w e bl Do no low o ips o oe n he oppose diecon o he bl
STABLTY SPORT AND PERORMANCE MOVEMENT
Stretch Band Lunge A parner wil lp a lengh f srec band arnd yr ches and sand he sde f y As y perfrm yr lnge he parner wll genly pl he band and y ms mainain yr rnk i n an prigh psiin agains his resisance Yr parner can change psins arnd y vary he direcin f resisance Y can imprve yr rnk sabliy reacins by increasng yr cnrl f sdden canges in resisance T acheve hs, y wll repea he exercse lined abve wih yr parner increasng and decreasng he resisance hrg he band a randm inervas Unstabe surface
Y can challenge yr balance and sabliy by making yr sppr srface nsable This insabiiy cases y wbbe, wc n simaes y speed p yr cnrl respnses in rder mainain yr balance. Pace a wbbe csin nder yr frn f. Make sre ha y keep yr wegh n he frn f as y perfrm he saic nge. s emping s yr weigh he back f f yr basc lnge is secre, y may chse prgress by mving n he dynamc lnge
Dynamic Lunge
Sar w yr fee geher and yr as sraigh abve yr head. avng yr arms abve yr ead accenaes e rn cnrl demands f s exercise. may be se hld a lgh ple elp y mnr yrsef
84
Sep ward in he nge mainaning a nera spne, and knee/pevic algnmen. Yr spine shd n capse eiher fward r backward
Usng yr arms and n psh backward nsed sng yr egs Te agnmen frm yr sders yr ip shd say verca hrg e enre mvee
CHAPER 6:
BUILDING FUENT MOVEMENT: PHASE 2
What wul a p pefmae lk lke? •
Saggng o back nto a deeper cre as ou moe orad hs loss o ou CLA puts our spne n a eak poson
x
x
sh srongl o te on oo to come back o te star poston
Colapsng oad or ams and runk.
ppng ou nk o e sde as o step ard. s can be due to pelc or trunk sab probems o keep ou nk uprght and smerca perorm the nge hodng a ght pole aboe our ead saght arms thougout the moement ocs on keepng the poe eel
Vaat •
eom the dnamc lunge h or ees cosed o decease or dependence on son to keep or balance
•
Add a plane o moemen hs can be peomed n to as or otaon
Rotational Control Hold a gt poe aboe or head h sraght ams As o step oad ono or le oot, tu e pole and our head o the e Reerse he moement o come back o the sar poston
Meth
J:
Meth 2 Hold a gt medcne bal or egt n our ands As ou sep
oad ono or rg oot ake he bal o te rg eep our ead ookng sagh aead and keep our pes acng stragt ahead Don't le he knee moe o o ne
STABIITY SPORT AND PERORMANCE MOVEMENT
Coronal Plane Control
Star wt te poe rst o ear he patte ad he use a medice bal above your ead. s you sep orward move te bal across o oe sde, makig sure t does o pul your pevs out o le s wih te statc uge you ca (a) chalege your system rher by tuig your head as you perorm a roatoa dyamc uge (b) witsad exeal ressace appled by a traig parer hroug a sretc bad aroud your ches ad (c) maia your coro as your parer icreases ad decreases he resstace throug te bad at radom iervals Contol of inceased suface instabili
Steppig ard oo a wobble cusho may ot be competely sae as cushios ted to slde easily o the oor. However, i you ave access to a Bosu ui; pace agais a wal (idealy a mirrored wal) ad luge oto ts surace. m o maai your aigmet or each repetio
Step-ups Te step-up teaces you to cotro orces bewee your oo ad your hp ad lays e oudatos or srog propusive acio Ts s essea or ayoe who as to produce orces direced throug oe sde a a me eg ruig jumpig, Nordc skig, ad cycg
8
CHAPTER 6:
BULDING FUEN MOVEMENT: PHASE 2
Sa w yo oo o a low sp. P your hads o yor ps ad mak su ha y ar lvl. Yo may hav o acvly lax h p o workg sd o l dop lv wh h ohr sd. Prss dow o h sp lg ha a cras prssr hrog h oo ca coad w sp ad yo hp as s a closd sysm. yo los coo o pssur yor hp wll mov pwards or ackwads o you k wll mov wards. Oc yo hav l hs w your rk prg co hrough movm as somo s pckg you p rom yor ao u you ar sadg o sp wh your p ad k sag B awa oMax squzg yor p orward ad p. Max ms acvly sragh hp o hs xrcs o cv. yo p your k owad ax dos o av o acva so kp your rk prg. Kpg yor ps v coro h movm a way ack dow. T dow phas s as mpoa as h p phas as ras eccentric coro. Yo wl l your adrcps corac asy yo may hav o musc o your Max w yor ad o mak sur s corg o movm. As you mas s movm you ca cras hgh o h sp ul s h gh o a 011a wgs ch. Th cas yo spd o mak h movm mor xposv. What would a poor perforance look like?
Tuk ppg oward. Ths as yo o avod sg Max
K saghg or h hp. Ths dcas a ovdpdc upo hamsrgs
T pvs s o v rougo movm. Ths ags a glual sccy.
Th k as wads. Ts s dcav o poo glua coo o h mur.
SABILIY SPOR AND PERORMANCE MOVEMEN
Space Invaders Thi i ge exece o ildg hp dctor tregth d edce Yo hod ee t o Ged o the ide o yo pelvi
Te legth o retch d to loop d tep to t Whe rtg thi exece yo c pce he oop jt ove yor kee A yo ecoe troge yo c pce the loop ove yor ke Sy pigh wih yor hip d kee e Keepg yo cetr xi vertcl tep to he de Sowy ig the other oo cro cleg he oo Repeat
x
10
in one directon and then
x
10
n the opposte decton.
Perfom three sets in each direction
What would a poor performance look like?
88
•
Tppig the idewy wy ro he diectio o movee Thi ee yo to void ig yo GMed Yo will ot eeit ro th exercie i yo et yo r tip To vod th poe, wtch ht yor hed d hoder remi evel hroghot he oveet
•
Shig yo hp ckwrd. Th chge the ce grop ht podce he moveet Mke re ht yo eep yo hp led p de yo holde
Alowig yor kee o ckle iwrd Keep yo kee le with yo hp d kle.
CHAPTER 6
BUIDNG FLENT MOVEMENT: PHASE 2
Suspension Bridge Yu must rst estais a aance eween e GMax and ac exensr muscle grups ere calengng te trun n s exercise. Usualy pepe cncentrate s ard n eepng teir ps up tat tey veruse teir acs wc is n a usel pate I yu need sar wi yur pelvis ute tled n rder reduce yur acs cnrutin dn't wrry. Once yur rain wrs ut e new extensn pate aganst graviy yu wil e ale t mve ac int a mre neutra spinal pstn. Tere is n pnt n perrmng te exercise n a neura pstin i te pate t maintain t s pr. Sart y sting n a Swiss Bal Keeping yur lwer ey in and maintanng a neutral ead pstin wa u w yur eet unil yur ead and sulders are resting n te al Mae sure yur ee are direcy undeeat yur nees and ta yur ips nees and anes are in ine Nw ee t musces in yur lwer ac I yu ave arge rdges g muscle eiter side yur spine it s ely tat yu are verusing yr ac musces and nder usng yur GMax T rect tis place yur ands n yur pelvs wit yur tums up and gers dwn. Drp yur ips sgy and yur pelvis ac wards yu as was a large weel Reax and ten repea ts mn untl yu can eel yur GMax creatng e mvemen. Feel yur ac musces again e ridges sud eel less prmnen. Yu are nt ryng elimnae yur ac musces ageter u creae a alance etween e musce grups Yur GMax suld e dng mst te wr wever. Once yu ave aceved ts asc psitn ere s a range variatins tat can e ncuded eac w a sgy deren acin.
SABY SPOR AND PERORMANCE MOVEMEN
Coordinating Foot Movements Wth Pelvic Stability ove to the basi Sspesio Bdge. Chek yo bak mses ad posto you pevis to maximise yo ax atvato. Li yo le hee ad you ght oeoot. Sowy swth yo oot posto so that yo ae peog alteate hee ad toe aises Mata yo hp posto by sqeezig yo ax Pe sx alteatig foot ad hee s to o a set ad the walk bak p the ba to a seated posto. The wak bak ot ito the Bdge posto ad epeat the set beoe tyig aothe vaato.
Pullover: Integrating the Arms With the Trunk and Pelvis ove ito the basi Sspeso Bidge posto with a light weight yo hads Pess the weight pwads ad the sowly take t ove yo head allowig yo body to legthe wth yo abdomials dawg i atai yo etral tk positio ad pll the weght bak p to the stag positio. Adaptation: ake the weight ove i a
slighty diagoa dieto, om oe hip ove to the opposite shode What would a poor performance look like? •
90
The most ommo eo s to ah yo bak i espose to the weight
CHAPTER 6
BULDING FUEN MOVEMENT: PHASE 2
Sway · Ths exeely usel execse eaches you o aa you u aige he cooa plae ad rgges GMax ad GMed o accep cool o he pelvs as you ase you weigh Move o he basic uspesio Bidge posiio. ow ove you ee he apa so ha you have a wide base Tae you as saigh ou o he sde. Keepg you api ad hip ie, ove you body ove he bal o oe side Pause o a cou o hee ad eu o he cee. Move o he ohe sde What would a poo pefomance look like?
Movg you ches ad you pelvis sepaaely You us eep you ap ad hp le o gai he bee o he execise
Tianic Tiaic coodaes he elaioship bewee bac exesos ad GMax ceaig a sese o secue cool aoud he owe bac ad pelvic aea Wih you ee agas he wall pace a bal ude you pelvis Allow youse o bed owad ove he ball wih hips ad ees be Pess up wih you hads u you ebows ae sagh You shouldes will eai a hs hegh Mae sue ha you ose is acg he oo so ha you head ad ec ae i eua Keepig you heels o he wall pess he cow o you head as a o you heels as you ca he ovee s o up, bu out
STABTY SPORT AND PERORMANCE MOVEMENT
Ths wil straigten your hs and knees. Noice tha is movemen has ressed te on of your hs ly forward ino te bal, as if you were gong to squash someing beween your h and he ball Once you have ths ositon your back musces should feel rm but no strained. Your Gax is resonsble for keeing your hs n ostion. Now sretch one arm forward, feeng your TrA ull uwards Brng t back down and reac out wih te oter arm. This should fee te same on bot sides. Fve repetitions on each sde would make a set. Perform two sets To progress, hold both ams n front of yo and count to 10.
Floor Bridge Te Floor Brdge coordnaes GMax with your back exensors to balance out your osteror chain and ncreases trunk conrol. Le on your back with a Swiss Ba under your legs Kee your arms on he oor and make sure that e bal s as cose to you as it can be. Press forard and down with your highs so tat you smootly roll your his u o e oor The bal w roll sghly ou away om you unil your hs and knees are sragh. Relax your ribs sligtly towards e oor to take any strain o your lower back muscles Count o 10 and re o te oor. Ts nstructon contrass with e usua metod for erforing ths exercise whch is o li your elvis o e oor. f you try to forcey li your elvis o e oor you will feel your back muscles and amstrngs workng ard. Tis s not e urose of the exercise. You are trying to coordinate a beer balance between your back muscles and Gax. For most eo tis means decreasng te amount of suercial back musce used and ncreasing e amount of GMax. To feel te dierence erform te exercise as a rolng acon as rs described. Feel your back muscles and GMax. Reu to he start osition. Now try to your evs strongly o the oor Feel your back muscles and GMax. You wll most ikey d at he ling teciue uses a great deal more back muscle an e rolling echnque, and tis is not e atte you are rying to acieve.
92
CHAPTER 6:
BULDING FLUENT MOVEMENT: PHASE 2
To ogess te Foo Bdge sta w yo ams to te ceilng Move no e Bidge osition and ee yo stagt as yo move one am o o te sde Bng ac and move e ote am Deent diections o am movemen wll callenge yo aance and staity Move one am ove yo ead and ng it ac . Move an am acoss yo ody sating om e oose and cossing ove and aove yo ead. Add a small weg in one and o caenge yo cono wit an nalanced load
Balance
Wobble Cushion Steps
Sand on yo e eg on te wole cson. Se owad nto a ata nge wt te ig eg and ten s yose ac o e sat oston on yo e leg. Te woking eg is te one on e wole csion Focs on qcky eganng stailiy and aance as yo tanse yo weg Reeat is movement at deent anges addng a se to e side ackwad o dagonaly
STABITY SPORT AND PERORMANCE MOVEMENT
Compass Baance Sad o oe leg Image ha you are sadg o a compass, wih orh i fro o you ad souh behd yo Bedig a e hip ad ee ad eepig yor kee le wh your hp ad ale bed o och e oor wh yor ad i he orh posiio, ad sad p agai Try o eep yor ches up as yo bed a he hip ad ee sig e same ad ouch he oor a eas, wes ad sou, sadig up bewee each moveme ou sold ee yor GMax worig o help yo coro your hip ad high as yo perform is exercse
94
CHAPTER 6
BULDING FUENT MOVEMEN: PHASE 2
Standing eg Swng Balance Pe te standng eg swing ncina blty execse f Pase l, but ts te as yu swng yu eg wad ve up nt yu te and eep yu balance f a cunt f tw. ake sue tat yu bdy eans stagt, as t is easy t let yu back sag n tis pstin. As yu swing yu eg back, let yu ee ce back t te
Global Stability Plus Balance Single eg Balance With Medicine Ball Movements Hdng a edicne bal in bt ands, stand n ne eg wt yu knee and ip sgty bent ve te edcne ba n te lwng vaiatns
Hld te bal stagt abve yu ead and ve t n cices
Stat wt te bal abve yu ead ve te ba tug te sape ndicated n ed 2.
Keep yu pevs facing fwad and tate yu uppe bdy vng te ball t te side 3.
STABTY SPORT AND PERORMANCE MOVEMENT
Lift yor kee itte higher nd tke it cross yor body so ht yor pevs nd chest rote n opposite direcos.
Bed yor hp d knee d move the bl dow o one sde the srighe yor kee d psh he b p o the opposite side
Balance Board Squats Std wih yor feet wide pr on bce bord. eeping yor trk prght st down io yor hips eep some tensio in yor GMx throghot the whole movement Strghten bck p gin sing yor GMx to sppor the movement
Mobility Jst s we re leig to develop stbiiy relioships betwee dierent prts of he body o reect he wy he body ormlly nctions we c lso deveop oblty reltionships The folowng exercses enghe chs of mscle rther th sngle msces o negrte blnce nd stbiiy wth moblty They re chlegg b ejoyble prt of cool-down.
riangle Pose Where should feel i? •
Depending pon where yo re mos restriced yo my fee the strech down the side of yor trnk or down he ier thigh of yor frot leg
Sep Snd with yor fee fcing forwrd nd wide prt Drw yorsef
p into he blloon posre which wil egthen yor eck nd hep yo o gn yor pelvis nder yor shoders. yor rght foo 90 degrees otwrds T yor le foot slightly inwrds Yor rght heel shod be e with the rch of yor e foot Yor pelvis nd ches w fce forwrd hrogho the movemet Brethe nd rise both rms o o yor sdes wh yor pms down. 196
CHAPTER 6:
BULDING FUENT MOVEMENT: PHASE
Stp ' Keep yo ches open and as yo
breahe o, each as a as yo can o he igh. Once yo have reached yor ii, ip yo t sideways so ha yo e hand poins o he ceiing and yo igh hand sides down he inside o yor on eg Keep enghening hrogh he op o yo head. Breahe normally o 5 o 8 beahs Inhale and coe bac p o he Sep 1 posiion. When yo s y his pose, yor hips ay ry o ove bacward as yo ip yo . Try o eep he in i ne wih he res o yo body I yor hips ove bacwards, yo ches wil end o oae owads he oo. oc s on he ches spialing pwards.
Extended Warrior Pose Whr should fl it?
Yo wi be sreching a he way o he sholde o he p, and yo ay aso eel a pll in yo inner highs.
Stp J Sand wih yo ee acing orward and wide apa. Daw yorse p
ino he baloon pose which wil enghen yo nec and hep yo o aign yor pevis nde yo sholders T yo igh oo 90 degrees owads. T yor e oo slighy inwards. Yo igh heel shold be in line wih ach o yo e oo. Breahe in and raise yo ars o o yor sides wih yo pals acing downwards. Stp Beahe o and bend yo on
ee o 90 degees aing se ha yor ee does no all inwards Tip yor n sideways resing yo igh ar on yor on leg and sreching yo e a over yor head. ocs on yo ches spiralling pwads and eep yo hips orward o ainain yo body alignen. Yo le arm shold eain eve wih yor le ea. Lenghen o yor le ngerips o he oside o yo e oo Breahe noally o 5 o 8 breahs. The nex sep is a sepaae pose; howeve i is easily cobined wih he xended Warrio. Stp 3 Res yo le orea behind yo bac and slide yo igh ar down
pas he inside o yo righ nee Pess yor le shode bac and spia yor ches pwads. Use cone presse hrogh yo igh ar o preven yor igh nee ro aling inwards. This will eel lie yo are opening he igh hip nhae and ove bac o he Sep posiion.
STABILITY, SPORT AND PERFORMANCE MOVEMENT
o
Revolving Lunge Where should feel it? •
O yo back eg yo wl ee he stetch o he ot o the hgh ad yo wl ee he wst i yo k
Step te owad with yo ig oo ad
oso yose a wde lge with yo ot kee at 90 degees Both eet w oit owad taigte yo back kee ad sec bo ams wads Step T yo tk to he igt. Reach
yo ght ad o the celg ad yo e ad o he oo egheg yo body om e o o yo head o yo back heel Beahe oaly o 5 o 8 beahs. Beahe ad et to te te I osiio.
Hip and Spine Twist Where should feel it? •
Ts osiio wl stogly stetc acoss te bttocks as we as obiisig yo k
Mobising the Hp Step i ght w yo kees bet akes cossed ad kees allig o o he
sde L yo e eg ad coss ove yo ght eg so ha the soe o e le oot is o the oo to the gt o the g eg.
Step Wa yo ams aod yo e kee ad daw yo sie ad yo eg
ogehe so a yo se eges al te way om e oo. tay hs osto o sevea beats ad he eax.
98
H 6:
BUILDNG FLUENT MOVEMEN: PHASE 2
Mobilsing th Spin Step S upgh wih you gh leg
sagh L you le eg and coss i ove you igh leg so ha he soe o he e oo s on he oo o he igh o he igh leg. Step Lenghen you spine om he oo
and u you ches o he le binging you igh am o he ouside o he e high. Bend you igh elbow and poin you hand o he celng. Use his a o hep you o keep lenghening and uning you ches
ngthning th Hip and Spinal Conntion Step 1: Si upgh wih you knees ben ankes cossed and kees aling
ou o he side. Li you e eg and coss ove you gh eg so ha he soe o he le oo s on he oo o he gh o he igh leg
Step Lenghen you spine om he oo, and yo ches o he le
binging you gh am o he ousde o he le hgh. Bend you gh elbow and poin you hand o he celing. Use his am o help you o keep lenghenng and ung you ches.
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CHAPTER 7: BUILDNG FLENT MOVEMENT: PHASE 3
Chaptr 7 Building Flunt Movmnt Phas 3: Global Coordination Gloal Coodination Pulleys Swiss Ball Execises Walking Dill Handstands Comination Staiity Moility Balance Sequences Now that we have acivaed he alance and saiity mechanisms and nterated he pper and ower conro ones with he he rn we can consoidae consoidae these sls wth more loa, loa , whoe ody movements. Phase 3 exercses ntrodce one or more o the olowin eatres:
o
Whoe ody movement
e
Dynamc Dynam c roaonal conro.
Mtidirectional movement.
ncreased loadin.
e
Movn etween hh and low ody postons
Pshin and pln
Rememer yo asc ideines
Baoon postre.
Nera rn is maintained wh yor lower adomnals drawin n
Pelvic and nee anmen conrolled y yor lea rop
Normal reathn
Reaxed ace and jaw.
Perormance oecive o eortess cono
he ce or yor hps and nees is now to mane hem as coied sprns, soly endn smoohly s moohly and eastcaly wth he movements. As the loadn sarts o rse n he exercises, i s mportan to rememer to have a relaxed ace hrhot he movements.
STABILITY, SPORT AND PERFORMANCE MOVEMENT
Global Coordination Medicine Ball Cean he purpose here is o ea inetic chain coordination in the ower im, run and upper ims and aso to deveop a sron pate for hip extension on a neutra run Whether you have to power yoursef forward or upwards his pate is essenta f you are pannin on inroducin power ceans into a trainin proramme this is an idea movemen to ran he correct pate. Sar with a medicine a in your hands and your fee apar Keepin your head and chest upriht squat down with your fee a, usin your Gax o conro your hip ane Quicy rin the medcne a up your ody uni you are standin sraih with your arms streched upwards and he a aove your head. When your arms are at strech you shou shoud d fee tha your ower adominas have scooped ino he Greyhound posion, and yor Gax s squeein your hip straiht his cominaion shoud mae you fee ve secure around your ower ac area.
What would a poor performance look like?
ovin he a upwards wh strah arms his ends o stmuae you to end your spne acwards nstead of enthenn ent henn it upwards in neura. Insead, focus on drawin he medcine al up your ody. ody.
Swinin your hips forward usin momentum nsead of usn your Gax to straihen your hips. he movement shoud e upwards for your whoe ody, so dont focus on pushin your hps forward as his ncreases your spina ac endin and doesnt aret Gax.
A u r al crl 202
CAPER 7 BDNG FEN MOVEMEN: HASE 3
Varato
Once yo have esalished his pate can e comned wth a sine e drve he exercise sars as aove ths time drive p ono one le insead of two Keep yor alance or a moment and ret re t to he start poston. post on. A repetion repetion of his exercse exercse wod compr comprise ise one dole e clean, one on the et le, and one on he rht e Yo wod then repea this en times to complee the se. Progrsson of varaton: gratr posnss and baan Yo wl perform the sinle le drive version of the medcine al clean his te
aow he drve o l yo o the rond to land on one e. aintan yor aance for a momen efore repeain onto the other sde o realy chalene yorsef land ony on yor toes and keep yor alance
Medicine Ball Sweep his exercise trans the same mechanisms as aove t now adds extra aeral pevic conrol. Start wh yor feet oether and a medicine al in yor hands ake a step sideways to the et ino a sqat and move the a down towards yor ef foo eepin yor head and ches p Psh ack p and across srony hroh yor es so ha yo end p sandn on yor rht le with yor arms stretched aove yor head Feel he Greyhond een n yor adomnal area and a stro hip pressn the oor away Pase and hod his postion or a momen efore repeatin o he oher sde. Varaton
ncreased aance and laera pevic control Pero he exercise aove, as yo psh ac p and across, ocs on expodin o he rond. and on he one e and pase o ocs yor alance n perec ainment.
STABLTY SPORT AND PERFORMANE MOVEMEN
What would a poor performance loo lie? Droppin the chest and head forward • to avod the muscuar effort of
controin a deep hp end o an the enet of throuhrane Gax actvaton, focus on tain your "tail to the oor oo r in the squattin phase. •
Failn to hod a straiht ody ine from the medicine a down your ody to your supportin foot at the end of the movement ae sure that you feel the weht of the al droppn directly throuh your trun to your foot if you watch yourself in the mirror an imainary ine from th al to the oor shoud not fall ether side of your foot.
Medicne Bal Spial Before performn performn ths exercise warmup with the t he tota ody rotaton movement lsted n Phase I Ths wll help you to rotate your pevis over your foot smoothly and safey Stand with a medcne a in you hands and your feet apart Soen your hips and ees and lenthen your spine Tu your ody to the le alowin your riht foot to pvot and your pevs to over your e foot Reverse the motion and tu to the rht
Once ths motion is estashed, deepen the hip and nee end as you to the le and straihten your es as you control ths stae m to the riht Your spne shoud maintain the same shape throuhout the movement f you can control add reater contrast wth your arm movements movin the medicine all downwards as you lower your ody and sweepn it upwards as you lenthen lenthe n yoursel Focus on maintann a neutra spine throuhout throuhout the movement
204
CHAPTE 7 BDING FEN MOVEMEN PHASE 3
Loss bf Spina Conol Wha woud a poor perormance ook ike
Droppin th chst and had orward to avoid th muscuar ort o controin a dp hip nd o ain th nt o thouhran Gax activation ocus on tain your "tai to th oor in th downward phas o th movnt
pin th ac h xd to th oor Rmr to ras th h as you
Aowin th spin to coaps into an arch whn th arms rach upwards
X
Pulleys Puys or a rat da o vrsatiity or who ody intratd movnt h xrciss can adaptd to mphasis any pan o movmnt and can comin hihow riht pushpu and rotationa otion hy invov shoudr pvic and staiity Hiht adjusta puys ar ida as thy ca positiond appropraty or th proportons o dirnt athts you do not hav accss to a puy syst th ovnts can ad usin strtch and at rst rst athouh it shoud shou d rmmrd that with astic as tic quipnt, th rsistanc coms ratr at th nd o th movmnt whras puys can divr or cnsist rsistanc throuhout th movmnt Do not stat with hih rsistanc hs wi simpy tach you how to rac yours usin xcssiv ort You shoud sct a rsistac v that is chanin ut aows you to rmain uid in your ovnt
Saigh Pulley Push Stand with th puy hind you st at shoudr hiht and th hand in your riht hand Li your ow so that it is v with your hand Start with your t tothr and your hips and ns sihty nt. h hand wi strtchd out in ont o you Your movmnt wi invov th opposit and aintainin a nutra position y drawin your owr adominas in stp orward with your and push your riht arm orward strony Your wi pu acwards Your pvis and n shoud aind and your cntra Wha woud a poor paern ook ke
Raxin your adominas and aowin your spin to coaps into a dpr curv aintan a throuhout th movmnt Aowin your your pvis to tip sidways Ai or a v pvis throuhout th ovmnt Aowin your to dri inwards Us Gax to cono your n an
a
STABILTY SPORT AND PERFORMANCE MOVEMENT
Trunk Incline Pulley Push Som sports rqir a ntra trn i a orward id posiio A spritr drvng ot o h ocs or a spri canost raching orward o catch th war rprsnt his ody posto h py psh ca adaptd or or his y sng h sam tchq th movmnt ojciv o drvig h tr ot o h pvs his c s hp n prvig coaps o h trn in ths agd posiio Start wth th py st a ho ow shodrr hght As yo drv orward, shod yo ar aiming or a sraght om yor hand hrogh yor ody to yor ac oot o achv sch a poson yo nd yor rA o cd p in th Gryhod position
o Trunk Rotation Pulley Push Start with yor a a 4dgr ang om h py comn h py is s a shodr hght a th py i h hand cosst to th com; pac ths hand on yor chst wh yor ow horotay n in wh Bnd yor hps and ns so ha thy oadd springs Kping yor rn ong, igh t fr driv orward onto yor on g, g yor pvs and pivog yor ac oot so tha oth t ar acng i th drction o h psh yor chs as yo mov and pnch hrogh with yor . Yor ocs shod in tha ordr gs pvis, chst ad a Cotro h movmt ac to th sar poso
206
CHAPTER 7 BDNG ENT MOVEMENT: HASE 3
Pulle Pull St h puy midway twn hip and shoudr hh Stand in a statc un position wih your and riht arm forward and th puy in your rih hand Your arm is pud ac wih h ow n Whou urnn your hips, pu th hand sraht ac towards you switchin arm positions Progression Prform h sam movmnt standin ony on your wih th hip and n sihty nt
Pulley Pull Drive Dvopin stron hip xnsion Start in h un position as aov wth h opposit a strtchd forward As you pu ac with your arm drv your on hip forward and upwards usin a sron Gax squz Your nd position s standn ta and uprht ovr your ont with your n and hip straiht
Trunk Incine Pulley Pull To nra uppr im puin wih a nhnd trun position St th puy a had hht Start in a statc un posion with your trun ncind forward and oth arms strtchd ovrhad Your ody wi straiht in om your nrtips o your ac h a sur that your n is in in with your an and tha you hav nad your ont Gax h puy w in on hand antainn a straiht ody ainmnt, pu your arm straht down fin th connction wn your arm pu and your adominas 207
STABTY, SPORT AND PERFORMANCE MOVEMENT
Coss Body Pulls Stand at 90 deree o he puey wth your e hoder coe o t and yor feet hty apar Yor hip and knee hod e hy ent he puey houd e et a hh a t can e. ake the puey wth oth hand and enthen yor ody o prepare for he movemen. You wi pu down and acro to he rh ide of your ody Keep your runk feein on throuhout the movemen Yo w oe the enet f yo aow yor ody to compre a you pu don. Variaion Once you have eahed h
movemen, ar wih yor feet oeher and hip and kee traiht ift yor rh knee a you pu down. Keep he on of your ody on and open rein he tempaton to overue your perca adomna
Lunge-based Variations Standing Stetch Band eg Dive o deveop tron propuive movement of the ody over he foot. Sart in the tatic une poion wh oppote arm and e forward A parner w have a enth of rech and arond the on of your hip o provide reitance for you to ph yor hip ino enhen your tn he movement muce o focu on i GMax e it to drve yor on hip forward and up ono the tance e, iin the oppoe knee and witchin he arm poition. Hod h poon for a momen and then repea Make re yo do no hod he poon with yor knee ent, a h make i eay o aance with a comination of hamtrin and quadrcep raher than in GMax
208
CHAPTER 7 BDNG FN MOVMN PHAS 3
Standing Knee Lift Drive o coodnat stong hp xon wth stab pvc suppot A pan wl oop a ngth o sttch band aound you an and hod wh gh nson cos to h oo. a up a sac ung poston wh ths g bacwads. Dv owad ono a saghtnd on g and bng you bac n hough o hp hgh. You shoud nd up wth you un ct wh you stoach n and you sanc hp and n saght wh you GMax wong Whn you s sa ths xcs po on ovnt and paus n th n poston. Onc you bco pocnt at t pat t at ncasd spd wthou th paus. You ust a su tat you g s to th sa spo bhnd you ach
Compass Lunges o dvop utdcona conto o h pvs to th oot and dynac baanc o th un. Stand wh you ogth and agn that you a n h cnt o a copass wh noh n ont o you. A o h ovns w b pod wth on g as th ovng g no at whch dcon you ov n. Aow you xd oo to pvot natuay as you ntoduc sd and angd ovnt. Rax you as. To ncas h dand on you tun staby, th squnc can b pod wth you as schd abov you had h oh ung s a staghtowad dynac ung as outnd n Phas
o po th Souh ung, ta a ag stp bacwads and dop you bac n owads th oo Kp you un vca
209
STABITY, SPORT AND PERFORMANCE MOVEMENT
o pom East ung wt th igh g p both acing owad and ta a ag stp to th igt sid dopping you body ino a wd squa postion p you tun vica as t asy o ip owad in is position. Focus on oping a th ips.
To pom Ws ung wi th g g pivot on you oot bing you ig g acoss you body and stp nto a noma ung Push stongy thoug you ont oot and pivot on you oo o com bac to th stat
o pom th Nowst ung wt t gt g stp dagonay owad acoss you body o t aowng you bac oot to pvot
o pom t Nothas ung wth t igt g sp diagonay owad to igh aowing you to and wi movmnt. You wi b poining sighy away om ach ot s wi p you pvs acing aivy owad so tat you ips opn.
o pom th Soutas ung stp diagonay bacwads o igt aowing hps to opn. You bac wi b pointing diagonay bacwads and you ont w b pointing owad.
20
CHAPTER 7 BUIDING UENT MOVEMENT: PHASE 3
Variatios Whchv g s ovng w not touch th gound n btwn ungs hs ans that as you tansf you
wght bac to th stat you w b pfong a sng g baanc btwn ach ovnt fo th nt squnc wth ys cosd Hav a patn toss a ba n ach dcton so that you ust act and conto th ung whn sghty dstactd.
Progressie Lunges hs ovnts a on pfod n waups wth t attnton to fo Thy shoud not b tan so ghty If you cannot pfo a basc dynac ung wth pfct fo you cannot conto pogssv ungs. oo ovnt habts can dvop f ths s not addssd h a s to hod you fo though a ss of stady hythc atatng dp ungs acoss a spac fo a ss of atatng pogssv ungs wth you as abov you had You shoud b ab to antan a stady nuta , whch dos not tp fowad bacwads o sdways You pvs shoud an v and you aways n n wth you hp and anJ.
Rotations Sta wth a dcn ba n you hands and you ft togth. s you stp fowad wth you ght g ov th ba to th ght ng you shouds wth t but png you had facng fowad Stp staght though onto you g ovng th ba to th and tung you shouds to th
Figure 8s Stat wth you dcn ba n you hands and you ft togth. s you stp fowad wth you ght g oop th dcn ba down to th ght and aound n a cc so that as you ppa to stp fowad on you foot t cosss th cnt of you body ady to oop down to th as you stp fowad h shap of on copt and ght squnc oos a gu 8 on ts sd.
211
STABLTY SPOT AND PEFOMANCE MOVEMENT
Tunk Incne s you sp fowd ncin you un so t you v sigt n o you nds to you bc foot. in bout ngning you so tt t fs sind. Dv fowd onto you ont g nd pu you s down songy s you tun ovs vticy You us focus on bingng t ip fowd und t un to civ vic in f you focus on stigng t it is os iy tt you w c you bc s you cov ,
Swiss Ball Exercises Ps 3 xciss incs gob body coodinton nd ig gob conto ods You pfonc objctiv is sti oss conto Rs s uc tnsion s you cn wi intinng you gnnt nd coninu to bt noy
Sw Ba nuum o tin tun ottion wi pvic stbiity. dop t suspnsion bidg posiion You souds nd d wi b suppotd on t b nd you ft posiiond sigty wd tn ip wid pt nd dcty und you ns ing you nds togt bov you cs. Kping you bows nd souds ocd in posiion you souds nd s to t ig sid pusing b und you in t opposi dicton Kp ying o div t gt sid of you pvis up wt you G M s t is ost coon to cops tis sid onto otton bc o stt positon nd pfo t in t opposit diction
Losing the fed point by dpping the hips. 212
CHAPTE 7 DING FUENT MOVEMEN HASE 3
Swis Bal Body Spi To tan soot pevc otaon wt cono of unk neuta Sep 1
Stat wt e ba unde you ps and you feet apat aganst a wa you owe abdonas a te pus you soudes up wt you ands and squeeze you ps fowad nto e ba Ts poston epasses a baance beween back usces and GMax to antan te poson u you e foot sgy outwads Pace you gt and on te oo and you e and on you e p Usng you g o ep you you ps to e e aowng you feet to pvot n esponse to te oveent You woe body soud be facng to te e Re to te sat poston and epea te oveent n te ote decon
Sep 2
Sa n te sae poston as above Tu you e foot sgy outwads Pace you e and on you e p and you gt and bend you ead Dve te gt sde of you pevs nto te ba and sde t unde you body so at you pevs s o te e ow you feet to pvo as you ove Keep you sagt and conto e oton back to te sta poston
23
STABLTY, SPORT AND PERFORMANCE MOVEMENT
Swss Ba Press-up o noduce a ge oad goba saby caenge o te soude gde and unk Stat n a kneeng poson wt you ands on te ba. Daw youse up nto a baoon postue s agnen us be antaned no ae wat ange you unk s posoned n. You ay nay need o pace te ba agans a wa Tp owad so tat you wegt s suppoted by te ba. Keepng te back o you neck ong and you ps stagt bend you ebows to bng you ces owads te ba and ten stagten te What would a poo patten look like?
Doppng you ead o gtenng e back o you neck endng you ps
ettng you owe back sag owads e ba. uncng you soudes owads you eas.
A o te eos nvove copessng o soenng e body ocus on engtenng o te top o you head o you ta to aceve te postion wc w os eectvey acvae e coec usces o te oveen
24
CHAPTER 7: BUIDNG FLUENT MOVEMEN: PHASE 3
Inclin Plank Knee Drive High load tuk stabily challg with a sooth hip xio pa Suppot you body with you hads o a bch ad you t o th oo Staght you body by lgthig o th back o you ck to th bas o you spi ad dawg you ow by up it you chst sightly by pssg away wth you hads to ak su that you a gagig th uscls aoud you scapua. Wthout ovig you tn big o kn und you body i a staght li You body should a copltly stil apat o this g. Rtu it to th oo ad pat with th oth sid ocus you awass o ig log stog ad light though you ct wth ca sooth lg oto. at wod an incorrect movement ook ike?
You sp shoud ot bd as you bg you kn o ach as you staight you lg back out
The Twisted Floor Bridge Ths xcis tais you to ata a stog axis aoud whch to otat you pvis With you as out to th sd o th oo ov up ito th loo idg posto. i o lg ad pass t ov th oth o allowg you plvis to i th dictio o ovt Sowy u it to th stat posito Rpat i th oth dctio tyg to atai a staght uk as you otat What wod an incorrect movement ook ike? I you los cotol o you ctal logitudia axs you back wl coaps to a ach o a sid bd You
plvis caot caly otat aoud th axis You a o log i luba uta ad o log taiig th uscls that potct you spi duig stog otatio such as a kckig a ootba
25
STABLTY, SPORT AND PERFORMANCE MOVEMENT
Waking Dri Wag ds ae cooy used by ac aees e waups b ae use o ay aees o an syey baace ad stabty ough he suppong eg. Yo ae ag o peect baance ove yo stace oo Sa wh bot as seced above you head ad you ee togehe Step owad cotacg te oo wh yo ee Ro ove e oo p ono yo oe and pess p egtheg you body hog o you geps as yo daw you ote ee p to wast egt Pase peec baace and epeat wth te ote sde. Wha would a poor paern look like? Aowg te ads to d o oe sde s ndcates a body agne pobe
assocated wth a staby ssue causes a coapse o oe sde o te body whc t pevens te hp sabses o ncong popey. you ae o se wehe yo hads ae dg od a g poe yo ads as you peo te d. e poe sod ea hozota togou he ovee. tps downwads on one sde ocs o pessg hat sde upwads as yo ove
26
Fag to dve p oo the toes powey ad baace.
Keepg ee o hp bet You shoud be wog usces to exed yo jots o you eet houg you aes ees ad ps.
CHAPTER 7: BDING FUENT MOVEMENT: PHASE 3
Handstands Highe Level Uppe Lim Loading: the Handstand s as h pss up s a us bdy wght sgthg cs wth h as pstd wad h bdy th hadsad ca b sd t sgth wh th as a vad pst w aps ad sats at a gay acv th pst s pd w
Peliminay Level hs v hps yu t bc accstd suppg ys a vtd pst K a bch ad pac bh hads th wth y had hagg dw Pss yus away th stabs yu shds Kpg a m th th a ct 5 b swchg sds
Basic Level hs v dads gat tu ct ad aws y bc cab spptg yu bdy wgh wth yu as Facg away a wa pac y hads h ad wak yu t up h wa. gth yu bdy ad i up yu tu as yu pss yus away th Susta h pst as g as yu cab ad th wak bac dw h wa
Standad Level hs v qus shud ag ad a sgth Facg h wa pac y hads h ad ck yu gs up s hat y hs s h wa gh y bdy ad m p y tk as y pss ys away h Susta h pst as g as yu cab ad h h stat pst
27
STABTY SPORT AND PERFORMANCE MOVEMENT
Advanced Leve Once you have the stengh o maintain a handstand, you can nroduce an nveed press up. Mantan yo m runk positon in the handsand, and sta with sma elbow bending and saghenng movements. The amoun of movemen can be nceased as you become songer. Do no y to go or a arge ange of motion at rs - bendng the ebows s easy bu staghenng hem may no be!
Combination Stability / Mobility / Balance Sequences Aeropane Sequence Sep foward with yor eft eg into a nge
Dive you body wegh forward ono he le eg, sraightening you hp and knee and drawing you right knee p. Manain hs positon and move p ono the toes of you suppotng leg, keeping yo baance.
Bng yo heel back down and wih yo hands behnd yo head u let and ght wth your shoulders whou moving yor pevs.
28
CHAPTER 7 BNG ENT MOVEMEN PHASE 3
hen 'o ve you as to the sde ad pess you ight knee ouwads whie keepig yo pevs aig owad
Bing you knee bak aoss you body so hat you pevs oaes but you hest s sti aing owad Bng you eg bak o he ot and tp you unk owad as you pess you hee ou behd you You shoud have a sagh ie fo you head to you hee
Sag wih you as out to the side you hes so that you e a is poing o he oo and you ght a is poing to the eng
u you hes the opposie dieto Reove to a saght postio ad oe otion, bing yo tunk bak o veia wh you kee hed high in o of you Reu to stadg wh you fee togethe
29
STABILITY, SPORT AND PERFORMANCE MOVEMENT
Star Sequence Le ace down on he oo with you hands under you shoulders and your ebows tucked n Your toes wil be ued unde
Staghen you knees so hat hey o he ground and draw you owe abdominas up owards you spne
Keepng you ebows in press up so tha you body hovers in a sragh ine j us above he oo Count o 5. Now press y upwards nto a plank postion keepng he back o you neck ong and you hips staight Count to 5.
Maintainng he suppot in your rgh am, u your body onto is side with you le am up towards the ceilng his is the sa position Keep your hps up and you shoude pessed away om your ear Do not le you hps dit backwards Coun to 5.
i you op eg and coun to 5.
Keepng you balance, cice you top eg up and back and allow you pevs to oate so tha you oes can ouch he oo behnd you Strech your top am ove your head so hat your whole body enghens Coun to 5. evese the movements woking back om star o plank to oo pess
220
CHAPTER 8: BUILDING FLUENT MOVEMENT: PHASE 4
Chaptr 8: Building Flunt Mvmnt Phas 4 Dynamic Cntl Medicine Bal Exercises Upper Body Loading Dynamic Control Swiss Bal Exercses Full Flexon Pattern Deveopment Stability Reactions Mobility The chaaceriscs of Phase are
Conro of movement at incease spee.
Conro of movement when israce.
General globa sabiliy coniioning
ow ha yo have acivae he sysems negate them wh each ohe so tha yor ppe an owe boy connec hrogh yor nk an learne to contro ifferent planes of moion hese ss nee o evolve fom conscios focs o aomaic esponse. In oer to o ths, yo wil be istrace with a cachng tas or a spee eman to contro. Yo on have he same ime avaable to prepare fo each movement an some of yor focs will be ivee fom yosef o yo as Now s the time ha he movement an postura habits that yo have leae mst move fom he main focs o he nepnnng fonation fo movemen ha hey shol be This is also he me o inoce genea coniioning execises for global stablity an conto of he rnk as moves o of the neal posion. These higher oae execises eqire both oca an globa sabiser acvity
22
SABILY, SPOR AND PERFORMANCE MOVEMEN
Phase 4: Dynamic Control Medicine Ball Exercises Once yu have esabshe the eicine bal techniqes y can se the as nensey as y ike. hey are reaively lw a exercises cpare wih weigh rainng s they can be use in high repeitin sets. he ai is inegrate he egs runk an ars. Yu are herefre ang fr i well-crinae veents. Many athees versress the scles f heir shers because they n transfer he pwer f ther egs an runk t their ars. Others ver-stress usces arun ther hips r the jins f ther lwer backs because they se sal veens which are en sse n ynaic veens hese exercises wrk n iprvng a variety f cn paerns
Side Sqat Tosses Sie squat sses encurage eastc expsive ut-jin veent n the egs centra axs cnr an cnsistent GMax actvain in bh he eccentrc phase (the usce wrking as t lenghens an he cncentric phase (the uscle wrkng as t shrtens. Begin saning with he eicne ball in bth hans. ss the ball up an t he se an se skip t catch i in a eep we squat. Absrb the n n yur hps keepng yur trunk prght. Spring back up as yu tss the ball in he ther recn. Repeat he sie se veent wh a seay rhyh 15 ties. Y ight start with sa ba tsses b as yu gain cnence chaenge yursef t tss he bal hgher an wier What would a poor pattern look like?
222
Many ahetes nt se her GMax eecvey s hey nt ben ther hips sucently hey ben heir hps a ceran pin an then lt ther truns frwar when they are ryng t wer her centre f gravy. If they his hey vertran ther hastrng an aucr uscles an hese uscles n prve sucien suppr fr the hp T avi ths fcs n suppeness n he hips allw yu ben sthy. his hps yu t keep yur upright an pts GMax in a psn where i can re eecively wrk.
CHAPER 8 BILDNG N MOMNT HASE 4
Toss ad Stretch This adaptation of he sde sqa toss increases the deand on your dynaic tn conto. It also requies coodnaion of he fee with he pevis in esponse o he oveent to encoage ui natura conto.
Begn sanding with the medcine ba in boh hands. Toss he ball up and to the side. Side sp o catch the bal and tae a rthe step with you otsde eg nto a deep sde nge Aow the hee of yor bac foot to i and pvot so hat yo pelvis can un as yo cach the bal l an psh i away fo you in the direction of moveen. You spine sho be neutral in shape, and you shold fee a line of tensile connection between your bac foot through your trun o your hands. Pll he ball bac n to you centre an oss it into he a in the opposite dec on. Sde sip and step t o cach an reach n the opposite decion Once you ndersand the eleents of hs moveen, y to ae as smooth and contnos as possible Dont se a edicine ba ha is oo heavy to star with, an maintan a neutral spne throughou the oveen What would a poo patten look like?
This is a smooh ntegraed moveent o he feet to the hands Poo perforance s say the esu of a falure o reease the bac foo and the pelvis in the decton of oveent Ths eectivey bocs the moveent and cases the spne to bend and the ams to disconnect o he est of the oveen Aow yo ower body to tu natualy and focus on realy streching yor arms and rn o of yor pevis".
Overhead Tosses Overhead Tosses provie an increased rn contol chalenge, an ntegate upper body action on a sabe tun an pelvis. I is relevant for any ahete involved n ove ar actviies, whether t s a footballer taing a hrow in o a voleyballer seving Stand wth your fee ogehe n front of a wa wth a medicne bal n yo hans Soen at your hps and nees
223
STABILITY, SPOR AND PERFORMANCE MOVEMEN
The biggest chalege wth his execse s maiaig a etra ruk. As you take he bal over yo hea make se ha yo back oes' be backwas wih t Yo shou fee your owe abomas rawg i o support your spe as you aise the bal Sep forwar with oe oo a rmly toss he ball agast the wal. Focus o saig up" o the movemet As you reease he ball you o hip sho say orwar a the tk wi move pas t as you elease he bal Wha would a poor parn look lik? May ahlees ose he beet o the execise by allowg the
x
hips o move backwas as hei uks move fowa. They ae eectively colapsig he , losg ther xe poit o oce poco a ecreasg he power Sta p ta as yo thow a keep a owar focus o you whole boy. Variaion o a agoa oo sar wth the mece ball over yor e shouer a toss it rmly at he wal whe yo step throgh with yor ight oo. Swch to he opposite agoal.
Quick Rotations Qick Rotatos eqire a strog cera axis a stabe pevis a a accuate rotao motio You chaege s o use yor oca sabsers o maiai a uprgh whle you obque abomals geerae force. olig a meicie ba sta sie o to a wa with feet apart a hps a kees soy be You posto shou be relaxe a prght eepg your pelvis s move you mecie ball away om he wall allowg yor shoues o a you o w p". ickly roae you trk back owars he wall a release he ba. Cach he ball as t ebos a foow is moetm back io rotato away from he wal. Make se ha you ruk oest it orwar Your pelvs will ema a cosse posto hroghout the movemet. Quick Roatos ca aso be pefore a sac ge posiio. 22
CHAPR 8 BUDING FLUN MVMNT PHAS 4
What ud a pr pattern k ike?
Poor echnique wl show up as a tenency o aow the roaon o pull he spine ino owa or backwa benng. Am o keep yo runk upright an try to keep the bal's movement paralel wih he oor
x
Follow Through Rotations This exercise integraes pelvic roation an weigh transerence nto the otational moveent. ong a meicine ba san sie on to a wall with fee apart an hips an knees soy bent. Yo tunk posion shou be relaxe an upght Swng the mecine ba away om the wal allowing your weigh o ansfer ono yo back leg an you pelvis to slghty away om the wall. As you swing he bal hrough strongly alow yo weigh o tansfe onto you on oot an you pelvis o tu towas he wa As you catch the bal alow yosef o rotae away fom the wall again. What wud a pr patte k ike?
Poor echnque will show up as naequate hip benng an a tenency to allow he rotaon to pull he spne nto foa or backwa benng. A o keep your unk upright an y o keep he balls ovement parael with the oor
225
SABL SPOR AND PERFORMANCE MOVEMEN
Stepping Rotations aving wore on isoate trun otaion control an pevic ntegation, the lowe boy can be ae o complee he movement chain. Stan sie on o the wall a little rther away han fo he previous exercise Stat with you fee ogethe. You can vary your position. Am options are Arms star low an se to waist heght as you rotate to reease the ba.
Ams star a shouler heigh with he palms facing towars the wa.
Ams ae mainaine at wast heght thoughout the movement. Sie step songy owars the wall o initiate he thowing movemen. Continue to roae the pelvs an ove your ont foot before releasng the bal. Mae sure you release you bac heel in oer to let you pelvis rotate eey. One se will feel natural an the other sie will not. Practice a few movemens withou the meicine ba o mae sure the movement sequence is establishe befoe oaing it. What would a oor attern look like?
226
If you ont alow your bac hee to elease an as you move, you movemen becomes boce an you wil ry to how the bal using your a nsea of usng he momenum geneate om your owe by an trun Releasng he ball shou feel lie a whip cracing. It shou no feel le you have to use a gea ea of shouler sength.
CHAPER 8 ILDNG EN MOVEMEN PHASE 4
ug Bouces Thi execie nceae force poucton an foce on ntegating yor arm acton wth your tnk an lowe boy. Stat wth you feet togethe an a meicne bal in your han A yo begin to tep forwa nto a lunge aie the bal above your hea keepng yo tnk netal A yo front foot contact the oor my throw the ball nto the oor.
What would a poor pattern look like? Allowing yor pine to ach a you take the ball over yor hea mean that you have lot tn conto an connecte yor a om yor an lower boy.
Sadig Quick Throws Thi exercie coonate the trnk an the ppe lmb wth a lght pyometic tmu Stan with knee an hp oy bent an ower belly rawn n to hep you to maintan a neutral pine Remember to keep the back of yor neck long in the balloon poition Take a ght mecine bal at chet level an thow it at the wa with both han Catch an epeat rapiy Focu on feeling yo abomnal contolng yor pne
Progression Perfo the ame exercie on ingle leg mantainng a pelv an tunk eep yor pelvi evel an you knee in ne at a tme What would a poor patte look like? Yor hol eman pght ring thi movement Some athete y to tabilie with ther back mucle ntea of the abomna by puhng their hp out behn them an eepenng the curve n the pine.
227
STABILITY, SPORT AND PERFORMANCE MOVEMENT
Upper Body Loading Plyomeic Pess-ups Pyo Pe-up cn be noduced t vriety of reince leve
Level
For young thlee nd thoe who do not hve ucent cpu tby nd uppe body trengh o perfom l preup wth good form, nding Pyo Peup cn be peformed o ncee the peed of tbiling ecton Fi you need o be ble to perfom good nding l Pe Then k prtne o pce hnd on your bck beween your cpule. hi wll give the prtner mrker for where to keep the hnd hroughou the exercie. You wll pefom your l Pe but you move bck ou to he poiion, he pner wil povde brer to your movement, puhng you bck to he wl ech ime You mu keep you om egdle of the peed you eec. Your mu remin neutl, your hed nd neck relxed, you che open nd your houder down. Wha would poor echnique look like? he pelvi i moving eprey o the chet becue you hve ot your tn tbily Your houlder e creepng owrd your er
Level
Tke up pre-up poition with your hnd on bench engthen though he bck of your neck, ghten you hip nd dw your lowe bey up to your pne L you che le by peng your hnd wy om you. You mut be be to perfom n nclne pre wh good form beore ttempng he pyo veion. o do hi, impy bend your elbow nd move you che owrd the bench withou loing you lignment. eep the bck of you neck long nd n line with the e of you body Once you cn do hi, ncee the peed nd orce of he upwrd pe o h your hnd li o the bench beween epetition You houd ty n neu thoughout he movemen
�
Wha would poor echnique look like? Your hip re higher hn you che becue hey re ben.
228
Your hip e ggng below the ine of your body becue you re no ung you bdomin. You houde re creeping up towrd your e
CHATER 8 BUILDING FLUENT MOVEMENT: PHASE 4
evel·3 To pefo the Plyo Pessup, yo shou be ble to pefo ll pess-up wit goo fo This mens ht you he s hel in stght line with you spne n wh you nose ponting o the oo, you ches is open n yo neck long yo hps e stght n you owe bomen is wn p ows the spne Once you cn o ths, psh focey o he oo so tht you hns o
Spiers This execise gets shoe stbity n stby Pefom you pess-p o the e of low step o bock hen pce you ight hn on he block n pefom pessp. Plce both hns on he block n pefo pessup. Dop the ight hn to the oo bese the bock n pefo pess-p
Focus on keepng yo he n neck in lne with you tn t imes houghot the movement Mntn stght nk lignment
229
SABLY SPOR AN PRFORMANC MOVMN
Dynamic Control Mlt-drectional Catching Lnges i exercie troce tracto o the cotro yo ave evelope the prevo pae t ow becoe ore atoatic. Sta wit yor eet togeter Dece wic leg yo wll e to lge oto. ave a parer to a te ball o tat yo t lge to catch the bal a ph bac p to ta o yor oter eg or baace. Matai a log trog tr poto o atter were te bal i throw. It i eay to colape yor tr or low bal bt ry tea to eepe the be yor p a ee to atai a better tr poito. Yo are aiig to chaege yor boy to cotro larger rage o oto a to be trog at ieret ce legt. Poor erformane Faire to be at the ip a ee. Repeat with the ba beg trow at ieret age a ept. Progression Pero the ae exercie wit yor pporg leg o a wobbe cho or oa pa to creae te baace callege
endlm Lnges Thi exercie troce te ew o cotrog te boy wegt over a pvotg oot. Star with yor eet togeter acig a parter Yor le oot wi be yor ai lgig eg or te rt et Yor parter wi throw a bal to yor rght e. Yo ee to pvot o yor rght oot a rotate yor pelv ito a ge to catch t. Throw te bal bac a yo p bac ot o the ge a pivot o yor rght oot to catc te bal i a ge o yor le e.
230
HTER 8 BUDING UNT MOVMNT PHS 4
Muli.irecioal Jump ad Lad nt landngs qis dynamic baanc, pvc stabilty and rnk cnt. I y trnk shis lin ach m y and, i wil ncras h stss n y lwr imb jins wl thrr aim t kp y trnk n a laxd prgh pstn r ach anding B pming ths xrcis, y mst hav sabishd an lastic, cntrld andng n bth t Try minmis h snd y landing ncag yr hips and kns t bnd and absb mpact Sar wth y t sghty apart. r aim s cra an asc jmp wth q landings. Jmp pwads and and n n g, sy absbing h landng rc hrgh yr hips and kns ak s hat y trnk is cntra and pgh and that y kn and plvc agnnt is sraight Hd y baanc r a mmnt
Onc y can cnrl a s, ight and lastc sing g landing, vay h dcin y jmp s that y hav t cnt wad, sdways and anga mmnm wih sablty, aignmnt and baanc Hd ach andng a cnt 5 br rpaing. Onc y hav masd hs y can vary i n w ways. Rsarch has ndicad that visin has an impan n landngs (Sanl, ., cDnagh, .J. & halis, JH.: 2001), bt aths a n vsaly dsractd a h im andng. can incas th balanc chang by prmng th jmp wth y ys csd, r add dstacin by havng a parnr ss y a bal cach jst br y land.
23
SABY SOR AND RORMANC MOVMN
Side Leaps h rlatship bw pvc sabliy ad tk pst has a ct chag f dici spd Ahts ca vsh wih th tks as hy y cl aa mmum alwg thr shds t mv byd h pvis as hy lad with h usd f Ths puts th hips i a p pst t push fm ad maks quck chag f dirct dcult Ahlts wh chag drct ctivly start ctr mvig hi rks sighy bf hr sd f v ctacs th grd Gd ad Gax acivati gv y h plvc fdati t gas yur rk f civ dct chag Nw hat yur Gd is actvatd t ds t a spprt bh a stg sdways psh and as t c aral mmtum
Stad g wh yr bdy pight S yr hps ad ks ad lap up ad t th sid aimg t lgh all h way m h uk dw yu ts y psh sd ad sy h ppsit lg makg sr that yu tuk ds t p past yr pvis tha yr k s agd ad yu plvs lvl Immdatly psh back i h h dc, amig fr h fig f big a rubbr ball bucig as y absb h ladg ad immdiaty tak aga Oc y ca d his mak w is a m mr apar dpdg up yr hgh and lap lightly a frwad diagal prgrssg p th is Rpa th xrcs mvg backwads u ca add a mp high lmt as w as jump badh by pacig hrdls bw th s
Mii Trampolie Leaps sabliy wl b tstd th by jmpg t a sghly ustab surfac i this xcs ak sr that y mi trampi s scurd ad wl t sip Sad fa ugh away fm i that yu will d ap rath than sp it Es ha yu can pf h basic mvm bfr addg distract u wl jump m th dicis
232
CHAPER 8 BUILDING LUENT MOEMEN: HASE
o
e
e
4
Sta wih a sraght lap m bhid h mii trampi. As y lad, s yr k t absrb h frc ad kp yur pvs lvl yr k agd ad yur truk cra. W h yur frm s prfc, ask sm hrw a bal y st bfr y ad Thy ca hrw i slghty th sd, r mak y rach high r w catch t.
Stad t h sd f th mi rampl Push strgy p ad acrss frm yr sd lg ad lad wih th th g h mi trampi. r ladg shuld b s ad crld wth vrshtig f yur rk Oc y ca d hs add h cachg task.
Star mdway bw th rs w sar psitis with bh ft facg frward Push strgly h tsd f ad lad wh h hr ft ptig th dircti f mvmt. ur ru shuld t caps frward as y absrb th ladig yr hip ad k. Oc ths s achivd wh gd frm, add h cachg ask.
233
SABLY SPOR AND PERFORMANCE MOVEMEN
Low-High Balance Ths execise combines sablty, baance and conro in he pevis and ower imb wth mobly and conrol in the runk Sand on one eg. Have a partner oss a ba o you to catch high and to the side or ow and o the side Keep good algnmen o your nee and pevis, bendng smoohy at the hip and knee to catch ow bas. Pogess by peormng he exercise on a oam pad or a mni ampoline to add he chalenge o a mildly ess sabe sppoting suace
Box Jump onto Singe Leg his exercse combines an exposive jump wth sablty, baance and momentm conro. Pro to peromng the sngle eg veson, make sure that yo can peorm aump anding on two eet on the box Make sre yo absorb th andng and orward momenum by andng ightly wh so springy hips and knees ou wl jmp o boh ee and and on one oot on the box, absorbng he anding easicaly in your hps and knees and mantainng runk knee and pelvic agnmen To geneate moe powe om yo egs, perorm he movement wih yo hands behind yo head
Stair Bounding Having mastered he basc step-p, yo can now progress o rapid alenaing sar bounds Depndng upon yor heigh, yo wl cimb two o hree stais a a ime. Imagine a bal beaing bouncng o a pece o gass sharpy pings" o the surace hs s how you wl conac each step Yo aim is to be as gh and ast o each step as yo can Yo shoud eel elasic and we.
23
CHAPTER 8: BUILDING FLUENT MOVEMEN HAE
4
Keep your run upight an puh rongy through your eg o prope you up the ar
Bening owa wl eeae the eeivene o he exeie
Swiss Ba Exercises Phae exeie onnue o ineae gobal boy ooaion an highe globa onro oa Do not alow youre o mae loo or eel ul You peromane objeive til eote ontrol. Reeae a muh enion a you an whle mainainng you algnmen an oninue to breahe normally.
Swiss Ball Side Raises hi exerie aim to renghen the run ie exor an oornate hem with hp abiy ie ieway ove a Sw Bal wih you eet on a wal. Plae your uppeo oot owa an you lowe oot ba on he wal ange you boy o tha t iretly on e an raw your ower abomna n thou ettng your owe hp le orwar or bawar, owe your boy eway over the ball o that your un uve ownwar Keeping your boy in th pane e ben you run ba up agan o that t urve upwa.
SABLY SPORT AND PERFORMANCE MOVEMEN
What would poor technique look like? I is easy o aow you ps to bed so tat you ps ove bakwards o te ba. Ty ad keep a sag body e
o Swiss Ball Full Press-up If yo ave ot ted is exerise befoe, pae e ba agast e wa. Oe you are faiar w t you a ove te ba away o te wa Sppo yo weig a pess-up postio wih yo hads i a oforabe posio o te ba eep your ead posto eura ad your ps sraigt wt your ower abdoas . Bed your ebows ad ove yor est towads e ba. Pess bak o aga. Progression Perfo e sae oveet wt oe eg ed bed yo What would poor technique look ke? oppig yo ead. Bedg your ps. oppig yo ips so a yor bak sags. Letg you sodes eep towards your eas.
Swiss Bal Elbw Circles Support your wegt o e ba wi yo ebows ad foreas paae ad ake p a pak posiio aaiig a era ead ad tk pose ad drawg your owe abdoas pwards, ove e ba es usig oy yo as Te sae eeise a be perfoed with saig as Tis s aed a Rap. If te Rap is too easy pefo wth oe eg ifed fo te foor.
236
CHAPER 8 BLG E MOVEMET PHASE 4
Wha ould poo echnique look like? pping yu ed
Bending yu ips ppng yu ips s tt yu bc sgs eting yu sudes ceep twds yu es
Elbow Suppo Knee Drive Once yu cn pef te Pse ncline Pln Kee ve wtut dcuty yu cn incese yu glb stbility dend by ntducing Swss Bl Plce yu elbws nd fes n te bl s t t tey e diectly unde yu suldes nd ple t ec te Stgten yu bdy ut wt yu feet in line wit yu ips Lengten te bc f yu nec t te bse f yu spne dwing yu lwe bdy up Li yu ces slgtly t cete stng sulde psiin Witut ving yu te bl bing yu ee unde yu bdy in stigt line nt li yu ips s yu ee ves unde yu bdy
Single Leg Squat Stt n te bsic Wl Squt psiin wit te bll bend e cuve f yu we bc Me sue yu fee e sigty fwd nd psitined clse tn ipwid p Bend yu nees nd ips sgty
Fcus n te GMx f te sde tt is ging t suppt yu i te eel f e te ft te s tt yu nly ve ligt te cntct ing sue yu cn suppt te pstin wit yu ips l evel nd yu nee n ine wit yu nle Yu y need sl unt f te suppt eep yu lignent is bette t d ts n t pef ful singe eg squts wi p f f yu e ble t intn yu lignent e te suppting te e nd cntnue e squt veent nt ve pst 90 degees t te nee 237
SABLIY SPR AND PERFRMANCE MVEMEN
Swiss Ball Hamstring Crl Ths exercise rains your syetry ad coro o a ceral body ine concentrc and eccenric hasring stregth, and tunk stabiy ar o you back w he wss al under te soes o your eet. our ars wil be on te oo o icease you base o support. Pess your ee down io te bal to it you ips. our GMax wil work o keep you ips up. Rol e bal out away ro you uni you egs are sagt. Ai or a stagt ovee Keepng your ips up pu the ba back towards you agan Oce you can acieve 10 o hese whou dicuy cross your as over your ches ad epeat the oveen. ou shoud ocus on a saigt oveent and staigt body ie.
What ould an incorrect movement look like • yo ae not usng your GMax, your hips wi ove up ad down as your egs ove n ad out. T o keep a cossten p eght.
Kneeling Ball Balance
This execse argets trunk and hp sabiy. Pu you hads and te ront o your lower egs on the bal, and rock owad unt your ee coe o e oo. ring your kees undeeah you and straighen your ips so hat you trunk s uprigh. Use you GMax o aan a stagh ip posio, ad e balloo posue cue. Do no ook you ee oo he ba or support.
238
CHAPER 8 BILNG FLEN MOVEMENT PASE 4
Varat9ns Take both as over your head Move one a down o the sde and back and reea with the other side
Take boh as ou n ont o you Move one to the sde and move i back and reeat with the other side
Take both arms to he sde and u yor shouders one way and hen the ther
Throw and cach a ba against a wa or with anoher erson
•
Work n airs as with a artner who is aso kneeing on a ba Boh o you enghen your bodies so hat your his are straight Keeing yor as straght, one o your arner's as owards yo and ush the oher away Ths wi creae a roationa ressure on your artner's trunk our artner's ob is o resist ths ressre and creae a counter ressure
239
STABLIT SPORT AND PERORMANE MOVEMENT
You can aso wok on sid bndin coo by pssin o a down and pushn h oth a up You pat ssts ths pssu ad povds a count pssu I both of hs xcss, you should f conncd o you shouds to you s. If you ty to ss h pssu wh you as ah han you who body you wil os conto of you ls o th bal
Full Flexon Pattern Development Ths xciss wok on coodiaion o th tuk and hip xo oup Unil Phas h hp xos hav b tand to wok aainst a uta unk Ths pat has b usd bcaus h tuk xos such as ctus abdonis a on ovacv and th dp stabliss such as ansvsus abdons which aitain a nual tuk a on undactv Fo actvtis such as uni o coss-county skii, this pat wil povd poo suppo fo h pvs ad spn aainst hip xo. Fo activtis which qu a unk ad hip xo cobaion ovn; dv o yasics, a ack of TA actvty cats a xo pat wh th ovt uscs a o actn o a stab foundato. Th xion patt is tho ot cop, as a coponn s ssin Activatn TA has thfo bn a pioy i od to costuc a copl xo pat Th foown xcss ow tat TA, ctus abdois, ad hp xos ito h l xion pat Th follown xciss hav bn usd as co xciss fo ay yas, but havin followd Phass , you wil s tha hs ovnts pst oly on patt of sva which d to b addssd i a balacd stabily poa. pow tunk xio s not a copon o you spot, th you spd o sabity aiin shoud o b ovly basd owads ovts o ths typ at h xps of oth o van positions Ths a not pioiy ovts o ahlts with ow back pa I you a suin o low back pa, sk h advc o a aid haps bfo addin ths xcss to you poa.
Basc Curl-ups Ths xciss ca b ad fa o ffctv f you ocus o n kp you ow abdon in houhout h ovnt, and you us qua focus on th up ad h dow phas o h ov.
i wih you kns bnt ad you at on th oo You hads a on th ot o you hips pn ou low abdoias and you had and ck axd, sd you hands up you hihs o cul you tuk o th oo p you ow abdoinas n a th way back dow aan To add a obqu lnt, sd you hand up you opposit thih as you cu. To incas th oadin of h xcs, pac you hads lv with you as. I is as to hav you bows pointn owad, ad had to hav h point sidways 20
CHAPER 8 BULDING LUN MOVMN: PHAS 4
Toe Tuch Sit-ups Bg as o th xcs abov As yo cr p, o g ad ac w your oppos ad o touch t Try to kp your g as stragt as possb. Pu you oo back o oor as yo t to th sta posto cotog o tk by kpg your owr abdomas .
Ball Bounce Sit-ups L dow acg a wa wth a Swss Ba boh ads ad yo s bt. Tak t ba ov yo had, gtg yo sp aog th oor so ha you abdom drops owads you sp Kpg yor ow abdoma s apdy p h ba orward ad row t had agast th wa. Catch as rbods ad co o mov back to t oor aga, cotog th moo by kpg you owr abdomas
Extended Lever Swiss Ball Sit-ups Th st p movmt s o promd om oo, whc oy aows dvopmt o t cug coto rom a Spors sch as crckt ad gymastcs qur a at o us abdomas ough a agr ag o moto. S o a Swss Ba ad wak yous ot you sp s cuvd ovr t ba Yo had ad shouds w b supportd by you arm wc s odd bd yo ck. Pac th oth ad o your ow abdom o mak sr a you kp draw owards you sp to ca a stab paom o movmt To ca th movm, cur yo upp body owads you ow body Mak sr tat yor sp ps o th ba jot by jot o way up ad cocts wt jo by jot o th way back dow
2
STAITY SPORT A PERFORMACE MOVEMET
Sraigh Lg Crl-p e staigt leg cul up tans a ige evel o spna exon conto tan te basc cul-up Stagt leg cul-ups ave been owned upon o many yeas, and tee is a pevalng bele tat tey ae dangeous o te owe back is beie s ceanly wel-ounded te ovement is peomed witout a welnctoning A, and at speeds tat exceed you conto capablties Howeve, as you ave woked you way to tis pont, you sould ave te necessay spna contol to peom tis execse wtout dculty Should J do his ercise have a bac problem? •
you ae cuently expeiencing lowe back pan you ae unlkely to possess te conto necessay o tis execise Poitse execses om Pases to develop ts contol
Le at on te oo wt te ngetps o one and esting lgty on you lowe abdomen below te level o you umbicus Stating om you ead, cul one segment o you spine at a time o te oo unt you ae sttng up ou lowe abdomen sould ave emained at tougout te motion o evese te acton, ocus on contoing te moveent om you lowe abdoen placing one segment at a time back on te oo until you ae yng at again e ovement sould be vey smoot, and you sould not mss any segment as you cu and uncul
Dob To Toch I you can peom te Staigt eg Cu-up, you can ty te Double oe ouc Lie wit you knees bent and you eet at on te oo ou ands ae on te ont o you ps Keeping you owe abdominals in and you ead and neck elaxed cul up as you li bot eet om te oo ouc you toes and uncu as you pace you eet back on te oo
242
CHAPTR 8 ILDNG ENT MOVEMENT: PHASE
4
A dve o gymnast wil be abe o peform tis exercise as a V-st wi saig egs and stragt a togot e etre movemen.
First level - ho lee am.
Tis is not an execse fo ovces. Yo do eed to ave secrey esabsed yo TA in e previos pases befoe atemptig ts exercse Second leel - long lee am.
Should I do this exerise I have a bak problem?
yo are centy expeiencing owe bac pain yo are ey o possess e corol necessary o is execse. Priotise execises om Pases 13 to deveop ts cono.
Stability Reactions Ball Fllw Caper 3, te Ba Foow was todced as a metod o assessng woe body movement Te exercse simates te eed o react accaey wi good moby ad woe body sabiy t can be vaed by increasng te pesse bewee te two atetes.
Hod a Swiss Bal bewee yo sing oe and eac Yo feet wi be apa. ncease e pessre on te ba Oe o yo w ead te movement and te oe w oow. Te eade w atempt o tow te foowe o baance, varyg e ovemet ad forcig te foower o eac. se e arges range o moio ad e most ceatve combnatos of movee at yo ca Pogess w icreased speed ad nceased presse.
243
SABIY SPOR AND PERFORMANCE MOVEMEN
Wreste Waking rst king stimuts trunk brcing rctions to suddn prssur r r two positions tt cn b usd 1.
Trunk Pressures
On tt wi wk or jog in strigt in is is t ocus tt A ptnr wi ppy vrying prssur t rndom intrvs by pusing sidwys into tir pvis nd trunk prssur dos not v to b vy ocus tt tris to mintin strigt in o movmnt
Arm Pressures
is vrition is or spots ik ootb wr pyr nds to kp notr pyr wy rom tir trunk s ty mov ocus tt wi bnd is bow nd it is rm to just bow soudr igt is ocus is to kp pusing is bow wy rom im prtnr wi divr prssur toug t rm, trying to pus t bow towrds t ocus tts body tus pusing im o bnc siy
Push Jumps Atts in spors wr jumping is invovd nd to b dptb in tir ndings sktbrs nd ootbrs r on contctd in t ir y my nd wkwrdy is my incrs tir injury risk, or inunc tir biity to mov uicky r nding. Pus umps soud b sttd o bot gs ocus tt wi jump nd try to n in t sm spot prtnr wi ppy sidwys prssur toug t ips or trunk wn t ocus tt is in t ir t is rdr or t ocus tt to contro trun pus tn pvic pus so you my coos to mix ts up
2
CHAPER 8 BUILDNG ENT MOVEMENT PHASE 4
Vritin: Jump nd Go • Yo can increase he compexiy o he task by asking he
ocus ahee o move qcky o a marker drecty aer e Psh Jump He mus contro s andng and mmedaey move to a target or new task, so tere s an eemen o distraction or he anding ask as he thnks abot the next movemen Dris can be constrcted where te Pus Jmp sas a seqence wch may nvove acceeration cange o drecion, cachng or kickng. Vrition Ctch nd Go • A handba or basketba payer can be pushed er by peromng e Pus Jmp whie cachng a ba Te greater disracion requires greaer andng contro. Vay the direc ion o the ow o vary the task
Chge of Directio T dr ensures hat yo are equay appy movng o boh egs and g n bot drecons. you can overcome a srong domnance in tuing coordinaton, you can mnmise te wisng knee stress cased by a poor in your non-dominan drecton. Pase introduced te reationsip beteen oot movement and body movement. Tis d er deveops ta reatonsip
( print oard ntl commanded o brake and back peda as quicky as possibe. To brake we you w keep your knees easc and shi yor weg back on your na wo seps so that yo are no sing pressre rough your toes o sop yor momentm The wegh w be distrbed over a wider srace area o your soe. As yo back peda yo w receve a command to tu o your rg and sprnt towards a targe. On the next r hrogh u o yor e and sprnt owards a arge. You may need to rn through ese dris sowy at rst o ee te dierence beween e and righ. s there a dierence n ootwork or the ung o your pevs? Try o make hem as smar as you can and then increase te speed.
245
STABLTY SPORT AND PERFORMANCE MOVEMENT
Mobili Cork Screw: Chest Opening Spinal Twist As this phase has inrodced highe evel a oadng and greae globa stablse aciviy i the rnk, hs exercse engthens the mscla cha om the shoulde to the hp e on you back on the oo wih you knees bent and feet a on he oor o ams w be at on the oo evel wth yor shouldes wih the palms ued upwads Cross yo igh knee over your e knee Move your e foot slghty to the igh Keeping yo rght shode on the oor slowy allow your ees o fal to the e ocs on beahg nto your owe ribs so that you gan maxm legthenng f yo alow your igh shoulder o ift you wl lose he bene of he stretch
Correctly rotatng around a secure spine
Spne ncorrectly alowed to sag
Once yo have reaxed io ths posiion for severa beaths, side your gh a up owards your head and et i es on the oo Conine to beahe to yor ower ribs fo severa breah cyces before reeasn the stretch and retrning to the start posiion
Chicken Wings: Chest Opening With Shoder Internal otation Stand in your baoon poste and p both hands behind you back wh oe hand resg on he pam of the ohe Mantaining a etra umba spne by dawing yor lowe abdomen i a e open you ches ad pess yor ebows back If his is easy, gasp your elbows Maan yor neua spine and open yor chest Hod his posion fo a few beah cycles and everse you a poson so that the other a s on top
Mantan a nta n and head osto
246
Int a oto.
CHAPER 8 BLDING FLUENT MOVEMENT: PHAE 4
Tail U Tis execise egens e amsgs n anesi wi elvc mobliy Sa w you ee o moe a w aa on o a cai. Place bo ans on e sea o e cai. Imagine ee you ai boe s, a l i uwas owas e celing so a e iwas cuve o you sine eeens eea is movemen sevea imes a susan e nal movemen o sevea beas. I yo ave goo amsig exbiiy, you w ee o ace yo ans on a lowe so i oe o aceve a sec. Variatio • Yo ca a evc oaion o e Tai U sec. Sa e basic Tal osiio Keeng yo aiboe e o e celng soen one nee c will o e evis on a se Ts wil inensi e eeng n
yo sag leg. Sagen e ben ee a eea o e oe sie
247
STABIITY SPORT AND PERFORMANCE MOVEMENT
Hp Rangr Ths eecse gey mobiises your h ps o eo ad eeso. Take you me wih hs oe ad e youse a o he poso Sar om a keeg posio o he oo. Side oe eg sragh ou behid you ad od your body dow ove you o kee. Breahe ad aow youse o sik o your hp j oi. Peom ve beah cyces as your hp moves rher io eo. Now you wi work he ohe hip o eesio. eep you egs he same poso ad saghe up your ru you ca keep you baace pace boh hads o you ro kee o hep you o sraighe. you eed more suppor, keep oe had o you kee ad he geips o he ohe o he oor I you eed more suppor use a book o pop youse up Perorm ve breah cyces ad swap egs.
Pogramm Summary The four pases are intended to povde a sensble progesson for inceasngly dynamc contro. he propoton o each phase tat you eventay use n yor progamme wl depend pon te demands of your spo
A balanced pogamme s key to ncopoate eements rom each phase Pase 1 eements can be etaned or peactivaton pro to traning, or in te cool-down period for mantenance Some spots will have vey few Phase exercises in ter pogramme as Phase 2 and 3 eements are more reevant to ter needs bt dynamic, mtdiectonal spots w ncoporate many o the Phase elements.
28
CHAER 9:
TABILITY ARO THE RAINNG ROGRAMME
Cha "pter 9: Stability Across the Training Programme Stability Principes for Warm-ups and Mobiity Body Weight Training Eastic Resstance xercises Stability in the Gym Environment Static Stretches As we have leaed so far stabiity i combiao with baace nctioa mobiity poprocepton ad symmetry fostes ad maitais dea joit echancs and movement pates. Specc sabiity execses ae desgned o rigge ad eifoce stabiiser mscle acvation. They aso hep to reduce the maton of moblity ad aerato of jont mechancs tha occu hough over acivity ad excess enso he global musce goups. This focused wor s beecal, bt oly if tansfers o ecet conal moveen. Specic stabiiy exercises ca herefore oy have an mpact f the prncpes of eecve moveme are appled ad reforced al areas of tnng The rues otied fo stably taing are he same fo any othe aspec of he tanig pogame •
Balloon pose estabshes the cica head on ec positon no mater wheher yo ae sadg runig sqatng or pefomng pessps. Alowing you ec o coapse so hat yor head s pulled bac, o yor chi pled pwad o foward wl compoise you shoulde mechacs decease the eectiveness of yor hp sces and mae t dffcult o swich on yor deep abdoias
•
Reax you face ad aw.
•
Beathe noaly.
•
Keep the bac of yor ec og o ensue tha you shoudes are no ped owards you ears.
•
Keep yor ches ope o peven shode sress ad ovedepedence upo pectorals for sppo.
•
Manai a frm cenral axis dont e your tr collapse.
•
Manai a steing foo. f becomes rgd ndicates poo body orentato over the foot ad poo balance
•
Yo pevis emas eve and yor nee is lie wih your hip and ae.
•
Release ay teso yo do need
Am for pury of movemet. Kow wha yo ae ryg o achieve wh ay execise yo are engaged and mae sue you commit o qaliy performance
Ths capte hghigs some of te commo erros ad misdesadings that can occur in other aeas of the raig programme.
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STABITY SORT AND ERFORMANCE MOVEMENT
Stability Principles for Warm-ups and Mobility A war-u wi ncoroate sevea eleents in order o reae e body fo acon. One of the acivies duing a wa-u s to take the joints and usces roug their l ange w ythic eeated oveents. Ts is no jus a uscula acvty bu an oounity to wa-u the neuouscular ates hat wil be needed for the song acviy enforcing e sequencing of e usces and oins in te ineic cain. f you don't ay attention o you oveen a is e you can einfoce oo oveen habis and iss soe of he benets of e wa-u. Even f you aren' ayng atenton, your nervous syse s, and s recording the way you ove Dont feed your nervous syse a oo oveent wen you wau f you ae rying o iove your ecnique n ohe aeas of taning. Te foowng execses coony aear in wa-u o coo-down outines bu are usuay erfored oorly. Once you sa to aly te stabty rnces o hese oveents s easy to recognise e erors and den he in othe oveents a you ay use in your war-u
High Knee Li Ths oveent cobines ankle obiliy wth obty and rovides the ootuniy to wake u te neurouscuar aes fo cean exon on he oveen sde and sabty on he suo sde. aso encourages baance and ecise body wegh aceen ove he forefoo. wad n yu and o u ono you oes drvng e g knee uwads. our baoon ostue s your bes focus fo tis oton, as t rends you to bng your knee u o you unk nsead of your trun coasing owards your knee This renforces a sound hi exon ate on a sable tn.
Poor form: trunk is collapsng towards the leg.
A e o of he oveent a for a straight ine n you suoing leg o you toe ough your knee and hi to you shoulde. Pause in ts baanced ostion for a oen and en coninue. To her einfoce baance and syey, erfo his as a walking dr wt bot as sreced over your ead. You shoud be abe o aintan a staigt hoizonta ine between your ats, and a vetical centa axs. ou shoud fee as toug you are efecy agned over your foefoo. f you colase sightly to one side, sortenng the sde of you tunk o ovng you ands to one sde s usuay ndicates ta you ae ryng to use you atssius dors to el sabise your run Tis wl tow o your baance and ake you oveuse your goin uscles to anain conrol. This roble s ue coon and oen associaed wit groin injuies and oo gluteal acvation on e suor side. 250
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ABIIY ARO HE RAINING ROGRAMME
Vaiaion 1 •
Pero the ee rase, ad as you balance o you suppor le srahe ou yor other ee beore stepp foward. Focs o reay stetchn yo as ad tu ot o you pels"
Vaiaion •
Pero he nee ase wth a rn ws.
Hee Ficks aann yo baoo posure, c yor hees p a the bac to ehen yo quadceps. Yo ae a to aan a sah lne dow he ont of you body whe yo peo hs execse. Reeber o ehen hoh he bac of yo ec o help yo trn o sahen and yo owe abdoas o daw wads. The ost coo error o hs oton s alown your spe o arch o exenson. Whe you do ths, you alow your pes o tp orwad, losn your eutra run poso bendn you hps and fan to popey lenhe the uadrceps
Poo o hp bndin
Side Skips Sde Sps address addcton-abducton oby n he hps, ad also er Ged o psh o eecely. The ost coo ero hs exercse s to use he n o eeate the oee whch aes t appear as f waes o sde o sde. Ths decreases he execses eect on oblty and acao Keep yo ceal axs straht ad as you reach wh one e ad psh wh he ohe
Poo o: tunk okin o sid to sid
251
STABILTY, SPORT AND PERFORMANCE MOVEMENT
Pogessive Lunges Te coec fom fo unge l appie in te wam-up lowng youef to coape you lumba pine to exteno ad e you ee dif nide you ale fa to activate coect neuomucua paten and doe no fuly ege the p exo mucle owig you un o tip fowad ad bacwad a you move idica at you ae o uing you GMax adequaey Manai a m veica ceta axi toughout te moveme and pay ateo o GMax a you pu out of you luge Vaiaion
Pogeive uge wi a wt Stat wit bo arm out to e ide you tep forwad oo you e eg u you uppe body o te le You arm oud tay paalel
Stide Openes T moveme a o moblie bo e o ad bac of te p ad gve a enaio of leng to e p moio Te baic movemen etail placng one foo on a bec and pefoig a dep lunge oto t, eepg e bac foot facing fowad ad e u eutal Te pu you ip bac eeping you chet up ad focuing o peing you aboe bacwad Te common eo ae to colape the un no extenon o te way fowad ad io exion o te way bacwad
252
CHAPTER 9
TABILIY ARO TH TRANNG ROGRAMM
Wood ·Chops and Spiral Movements Tese movemets nvolve te ois om he feet o te shouders warmgup rotatoal mobiliy and orol A bas spira s e ess omplex of te movemens ad s epl to estabsh roaon of te pelvs over te xed foot as we as a sense of rotating aoud a m eal axis t aso pays a aeshet oe i deetatg betwee the pelvs ad he hoax Oe te pelvis has reahed is limt, he hoax otues o move ino is ll available rage, so you soud be awae of your pevs ad shouders movg at sighly deent imes To bene from ths exese start wih baloo posure to estabis you enta axs and draw your ower bely wads. Tu your body to oe sde ansferring the weg onto ts foo Allow you othe foo to i te dieion of movemen so ta te pevs s ee o oninue movig ove the xed foo Alow your souders to eep ing eely and let your ams swng As you evese the moveme, be aware ha i s your abdomas ha ae mainanig te etal axis fo rotaio e omon eors assoiaed wt s movemet ae loss of otro of te spne so tat t deepens ts uve ad nsuiet pelv oaion The Wood Chop adds anohe dimensio to ts movemet by iorporaing an up and down eemen Te same fators apply as fo the spial, bu tis time as you you wi bend your hips and ees, eepg you body upight he mos ommon error is o bed your ba instead of you legs. As you reverse he moveme you wil strage your egs and move your ams up and aoss Te most ommo error is o bed you spne sead of you hips
Leg Swings Stad on one eg ad l your body up ove you supporing p o atvate Ged Stay all ad swig the oter eg fuy ba and for alowig you arms o move normay. You should say verial and your eg shoud swng a straight ine You pelvis shoud remain a osta posiion thoughout e movement The ommon erro assoiated wih hs exeise IS movement of e lowe ba soud say i a onsiset posion througout e exerse
253
STABLITY SPORT AND PERFORMANCE MOVEMENT
Te movemets icded n a wa- deend on e sot ad is demads. A wa wll ecome icreasigly secic o e sot sating wth geera movemets and actvatio execises and edg wt sots secic dis. Examles of is icde an Olymic weigh ier wo efos aace oad sqats to acvate her GMax efore wamig er ls with he a and a nteationa snte wo incoroaes woe csio aance exercses Greyhond ad Sema io o s wakng dils ad dyamc movements to make se hat hs staiser sysem is ed fo hs tack sesso The coach of a nor ski sqad fod a is ahees sowed more contro o their ealy rns on e sloes f ey added Swss al alancng on hands ad kees ad in kneeing o te wam-. A wold-class iathete nds that she s techicaly ete f se erfos re-acivaio exercses ha tgger the aloo ose ad GMax ad Ged as a of e wa ro o a rng session.
Body Weight Training ody weigt execses ae erceved to e safe sime and eecve eemes to cde n cici tainng. Fo s eason ey ae oen gve o yog ahees or make a of a ccit fo adlt alees o efo wh itesiy and seed. Once yo start o ecogse e ndamentas of good fo yo eaise as yo oserve he efomance of ese exercises a oen hey ae not reifocig desired ctional ates smly einforcing oo ones. Jno aetes eformig l ody weigt ess-s arey demonstrate scaa staiity or eve tnk saiy. They do ecome stonge a ress-s with acce may deveo msce imaaces ad oor atteng to aceve hs. f e oa ate is oo ie. the coniion of stalses and moiises is naanced tansfer of imroved ress- stegh to a secic song activy s dimiished. Yo may need o sat o a ow load exercise ike the Wa Press to develo the sae ate ad se other more soed execises fo sreng. As yo mase he ae yo can ogessvey load e moveme so a the eie ate sregens safely ad effectively. A sesle rogessio rote for Press-s wold e he Wal Press Snge eg Wa Press OTT Pess Icle Press Keeig Pess- Fl Pess- Reeitive lges or stes may e a low oad eative o wegt tranig t seed and nme of reettios ca accenae oor ecanics. Te nitial oective s not ow may reeons can yo do how well yo do hem. Yo want o conditio e ate ot js e mscles. Oce yo have consoidated ts fo yo ca ncrease seed o edace. ody weigh execises can e very effecive as og as yo destand te fom wi wic ey sod e efomed. Tee is no do ta yo ae kely to have he streng n yor molity msces to erform a movement ad hat ody weigh may e a facton of wat these mscles are caae of iftng f the smale saisers caot wtsad the load and mana a stae ate yo wil create a sato of creasg imaace.
254
CHAPTR 9
TABLITY ARO T TRAINING ROGRAMM
Eastic Resistance Exercises Stretch-ad exercses are oen gven y coaches to young aetes or a strengheng, pacary wth he am of mprovg oaor cuff peormance. Ths s so seldo chalenged that has ecome standad pacce especaly spos such as tenns Howeve, wtho a good appecaon o coec solder mechacs, these exercses ae more lkely to case proems tha sove tem As we leaed n Capte 2, souder mechacs depend on a varety of facors. The shoder jot shold e ale to oate arond a stae axs Tha s, the head o the humes, (or al of e a-and-socket o), sould o dft ack and for esponse o otatoa moveme In orde to have a stae axs, he scapa, whch provdes the socke o the al-and-socket jo, st e secrey posoned thogou e movemen. Ts oen depends pon avng a ndepedeny sae runk ad pevs, so tha e soulde s ot puled nto a poo posto de to ody posog erors Unorunately, stech-ad execses are oe gve o young chldren wth one of ese elees pace Te amon of esstance at he ad end s geater an ther alty to stalse, casg hem o ec alteatve uscle gops order o perform the ovemet. The mos common of hese s pectoas maor, wch puls e shouder forwad he axs o shode otaton s lost ad athlees ea o stalse er ams supercally fom the o surace of ther cess rathe ha eectvely anng the roaor cuf Ths pate s enforced wth repetto and can lead o oss of oy and a weak, neectve roaor cuf Te argme om a ens po of vew s that the amont of resstace s less ta at whc s apped when tey ht a tens al Te aswer to s s at a grondstroke tens s geneaed y the sum of al movng ody pas om e ee togh e rk to e arm I s ot merely a ncton of ppe ody sreg The saton s wosened y ndvduas who eeve that tyng he stech and to a ens acket and peog am ovements makes te execse spots specc s moe key to eak down he coodnaton pate througot he kec can, as e young atlete engages the esstance at the hand eoe movng he ody, a reversa of the nomal movement egadless o vayng opons o he enes o stecad execses, tey wl cone to e used fo shouder rang y ay coaces n many spots. ecase o ths, a smpe process has ee provded elow or commony used exercses to make sure tha ture oechanca polems are o cased.
asc tests sc as Wall Pess Sperman ad Damond shod e perfomed to gan a mpresson o asc staly arod he ruk and scapla Aso test shode neal oaon. asc pelvc ad nk stay sould e esashed. asc solaed scapla saly and rotaor cu acvaton should e n pace. Exercses ke amonds, Speman and Ove the Top sould mpove scapula conro Exercses that oad the arms, suc as Wal Press and Over the Top also hep o actvae the rotator cf musces. Paccg shoude teal otato as ouned n Chape elps o esash the otatonal axs Wh ths odao estased, resstace fom the had can e todced. The alee sould star the aloo" posre to acvate he runk sases and pace e soulde n neual 255
STABITY SPORT AND PERFORMANE MOVEMENT
G
or acve inteal roaon n a neutra position the elbow shoud be ben to 90 degrees so hat the foream s horizonal and the wrs s sraight. tenns ba can be hed lghty beween the ebow and the body o prevent he a drng out of positon Sep away om the stretch bands xed poin alowing he working arm o rotate ouwards to its imit This s the start poson. thlees can pace heir ee hand over the on of ther shoulder to ensure that it does no dr foward during the movement Keepng the wrist straght use the lghes ressance to ran the pate and ony progress whn the lmts of he ahetes abiity to maintan the pate
or exteal roaion in neutra he s four steps should be n pace The athete athete wil hod he strech strech band beween beween hs hands and star wth the foreams horzona wrists stragh and facing o he oor and baloon posure o actvate hs stabilisers gobally gobal ly and open the ches gan gan he ennis ba can be lghly hed beween beween ebow and body. Keepng he wrists parale wth he oor move one away om the oher The shouder itsef shoud no move and he wrists should not tu upwards s he wris reus o the sart position he shouder shoud not be dragged forward.
oo o st tung.
otatona exercses exercses are oen taken om neural into 90 degrees a he shoulder for greater reevance to sporng movements This s far more dcu o conro and n young ahetes shoud ony be done under supevison. The rst four seps shoud be in place Then whout resistance the pate should be pracced The ahlete takes hs shoulder up o 90 degrees wh he elbow ben. He paces his hand across he on of his shouder o he underside of hs am This wi hep to keep he shoulder and arm in pace It s common practice o res the arm on a able to maintan a conssen ebow postion bu this can alow he athete to oveuse latissmus dors by pulng down no the able and as this is a common pateng dysnction has been avoided by havng he ahete self-monitor the arm poson The ahete then rotates he am lly from extea o intea rotaon maintanng a conssent shouder posion The shouder should not dr foward no hs hand. 256
HAPTER 9
TABIT ARO THE TRAINING ROGRAE
Lo o he holde a ajxed pon
Ahs ca progrss thir conrol with a low load t hgh spd y hrowng and catchng a tis all in this positio Thy can aso pogss a high oad and low spd y itodcig ight lastic rssac.
Eastc Resstance for the Lower Lmb Sima pcips apply for xrciss prscid fo h low lm With h and aond hir aks ahls a askd to pl h and in a vay of dcos t h snss of ths xrcss dpnds ntily on h s p ad mantanc of pvc and trnk saiiy thoghot h movmnt. Th asic picps a
Tst sig kn ais ad g o gai an impsson of h aht's plvc staly ad ody alignmt. If ths ar poor, sta with has activatio xrcss sch as th Brdg Gryhond and Clam o ld fodao stailiy Oc th ahlt has gaind som asic plvc contol h rsisanc ca addd Sa with alloon posr o icas sals acvaon i th rnk Whn shftig th wigh oto on g l and positio h ody ov th spportig hp to mak sr that GMd wl acvat appropaty. Wh movig a g agans stch ad rsistac kp a staght in down th ody to h foo may hpf o kp th ams aov th had o prvn colaps of yo rnk. Th plvs shold man n a sc postion, and shodn' tip foward ackwad o sidways
Lo o nk ono
Lo o pev onl. onl. 257
SBLIY SO ND EFOMNCE MOVEMEN
Stablty n the Gym Envronment Thi boo focu on ablhing cv nuoucula pa for ably and dom of ovn Th pa hould povd a fodaion for ngh and pow ainng bu ndaal or n xci lcio and prfoanc can lad o ibalac and poo anf of rngh gain o pfomac.
Singe Leg Vs Doube Leg Activities in the Weights Room Th a dncy o aum ha wigh prford on ngl lg wil dvlop o abiy ha pfoming h a xci on wo lg hi no alway h ca. f an ahl u xciv foo an and owr lg ucl aciviy o aiain ing g baac prformg wigh o a ngl g wll ampl h pobl and ca a gd non-iig foo. Th pcic xc may o ipov: howvr ha pov wl no anf no a conal chag Thy ar mo liy o bco incangly ncoally igid inad of dynaically ab If you a pannng o adding igl lg wgh xci o your poga a ur ha you focu on ananng a laxd foo and al ad ha you daw you body up ov yo hip o aciva you GMax ad Gd civy.
Notes from the Cipboard A 27-year-old female professiona gofer presented wih bot tecncal and injury problems. She had pan in the lower back and sns whic was not resolvin resolving. g. Se also acked power and was ng to address s by increasing her me in te weights oom The sriking hing abou ts payer was he hig degree of tension n superficial musces ike her bac extensors and rectus abdominis, as wel as dsal muscle groups suc as tose n her lower legs and feet. Se ad correspondingly low tone n her more cenral muscles suc as GMa and rA. is level of imbaance required even igher oal body enson in order to conro a gof swing. his made t mpossbe for her to aceve te sequentia rotaion from her feet hroug her pelvs and run tha was necessa o generae power in er swng. e payer ad been given single eg bicep and deltoid exercses o do by her trainer wih te am of mproving stabilty and balance e degree of musce tension n her feet and lower egs as she perormed hese exercises demonstrated a prmary and abitual poor stablisng srategy. Seecting the postion which most amplified ts poor straegy and en loading could only worsen te probem. he player's srength and condionng coach was ve receptive to tis informaon and adjusted te gym programme so that central stabilty could be developed as well as efecive weig ransference. Al intia exercses were done in bilateral weigt bearing. Her remedial programme nvolved lsening foot exercses to improve ane and foot dssociaon as wel as oaton mobiity drlls o mprove er movemen sequencng. he shin and ower bac pain resoved and he player was abe to make ecncal adustments more easly. -
258
CHAPTE
9: TABTY ARO THE TRANNG ROGRAMME
Covesey f a so euies oweul aeaig eg movemet, lmiig e gym ogamme o bilateal acivites may be missig a key comoe If you ae a cyclist fo exame the amout of eecive foce hat you ae abe to exe hough he eda s deede uo the sabili sabiliy y of you evs to suo you eg musces musces i aeatg aeatg ates A cyclis wth stog leg musces bu oo evc ad u stabity ca oy access a ooto of his segh as some of will be dssiated hough loss of a fixed o fo muscles o u fom. Baeal squas ca bud muscua segt sos eeva e efectvely bu ey do ot addess he access accessbiy biy of s stegt we staby is challeg challeged. ed. Uilaea Uilaeall aciv acivtes tes suc as luges ste-us ad sgle eg squas soud be icuded e ogamme to esue that a sos-eleva e s aed.
Purity and Purpose of Movement The eecveness of an execse s easly los f he essena movemen s no wel undesood. mong he mos common oendes agans hs pncpe ae: Ca raises. These shold be pefoed wh a sable well
agned anke bu ahlees wh a poo pae wll alow he anke o collapse outwads as hey push upwads dsplacng he wegh ono he oe jons of he foefoo pae lke hs n a nne o jmpe can gve se o poseo shn spns a pan sensaon on he nne aspec of he ba. Squat hees ae somemes agh o ove emphasse
he lumba cuve when hey squa. Ths cue can be oo fom th a a msnepeed s hey focs on keepng he lumba cve Goodfom taght a oag outad hey move he hps backwads as hey squa nsead of focsng on loweng he hps owads he oo The nk connues o move downwads wh a deep cuve ae he hps have sopped bendng Ths has he eec of oadng he back exensos, poxmal hamsngs and quadceps, b he GMax can becoe undeacve Sqas shold age sengh n he knee and hp exensos n a coodnaed patte. I s comon o see ahlees mssng ou on ansfeable sengh because hey ae senghenng he kee exensos and back exensos nsead
Th matad th atht s ta oto
h atht ov atuatg h uma uv
h atht mog h tad of dg at th h 259
SABY SPOR AND PERFORMANCE MOVEMEN
Powe Cleans Th pow clan movmnt hould b a mooth and coordnatd mult-ont movmnt Two common problm occu Th rt a qncng problm tht ar o focud on drvng up onto th to and movng th bar upwad qucly that thy hav achvd th poton bfo th hp hav ly traghtnd. f th th ca an mpotant hp xtnon mnt of th patt ha bn md n atht who do th oo a f thy ar lghty bnt at th hp whn th bar at hod hght Th cond common o a concptual problm Bca you tat wth you hp and n bnt th hp m to nd to mov fowad n ord to traghtn and you had m to nd to mov bacward. Wh th tu n a n wong om th concptal famwor can ad yo to drv yo had bac and dpac you whol pv forwad caung you to ov xtnd yo lowr bac. Th athlt who do th loo to b bndng bacwad xcvy a thy a th bar rom an altatv pont of vw a pow clan rang th d fom a ac n th box you quat nto you tart poton t omon clong th ld and compng yo png. You wl dv pward a you png a o that yor hp n and an all nfold and taghtn wth coodnatd tmng. If you ar lng a hav wght you houdr may mov ghty bacwad a yo dv pward bt thr no ddn bacwad bndng movmnt concntratd n th low bac f th coodnaton dcult ty t wthout th bar t oc on compng yo png rt by bndng yor hp n and anl. la xplovy by anchng yorlf taght p l an aow mang ur that you tn dont o baanc fowad bacwad o dway
e tete is divig stigt p
260
e b s s bee ped p ed p beoe beoe te egs ve stigtee
e tete is ove-bedig te spe
CHAPTER 9
ABILTY ARO THE TRAINNG ROGRAMME
� Forwrd Pate Raises Use o momeum ad poor paeg ead o a rk sabiy probem wih his exercse We peroed poory aees sar wih oo eavy a weig so hey iniae e moveme w legs ad k i order o sart e pae movig Aees wi ed p i a posio were he back is deeply be backwards ad he ams do o reac eir l rage o moio Te moveme sod be simpe Hod a weg pae n bo ads i ro o you Sad wih ps and kees be ad yor rk prg aise he plae above your head and brig back dow agai Your rk shod remai in a cosise poso hrougou he moveme.
Biep Curs Tis exercise als vicim o se o momenum isead o srg You see he aees body shig oward and backward w he moveme or he shoder rong orward evey ime e weigh is ed To avoid is error use a basic sysem Sar a uprig posre Yor body wil o move ad your soulder wi o move Te oly moveme wl be ebow bending as you raise he weg o your souder The same sysem ca apply o may resisance exercises Work ou wha soud be movg rs Elmiae moveme rom a oher body pas
Upright Row Alhogh he arge musce or hs exercise s e laeral deod o e shouder a poorly perormed uprgh row wil ed sead o work pper rapezs he mscle rig across he op o your shouder ad up e side o your eck Usig he same sysem as yo did bcep crs sa in a uprigh posiio wih yor as srag ro o you Te oly moveme shod be your ebow movg upwards o soder eg Yo sod o Good olaed houlde see your soders movig owards yor ears. oeen
Lo o he houlde a a xed poin xed
Tere ar may oer examples o poory perormed exercses i e gym seig However, i you adhere o he prcipe o a era spina posion a eral shoulder posre ad precse movemen in e oins direcy voved or he msces you are yig o arge you wl avoid mos o e probems wch occur. 261
STABLT SPORT AND PERFORMANCE MOVEMENT
Stabiity and the Periodised Programme A peiodsed trg pogrmme pecsely otes the tmig o stregth power d speed deveopmet to est pep the thlete for compettio Rigid dherece to set pogmmes c hve detrietl eect however. The power phse pesets the most toe s thetes my e sed to perfo exposive ovemets whch exceed the lty to compeste. their cotro s ideqtely developed or the ts iy is evite. Bodg drils e commo oedes ecse they e peceived s ody weight exercises which re ot cosdered to e potetly hf As pevosly dscssed pooly cotoled ody weght execses t speed o high rpetto re s potetly poemtc s y weights exerc exercise. ise. If yo e pep peped ed to e ex exe e howeve howeve peiodstio trgets c e met while stl deveopg optm pttes s otlied the exp eow
Notes from the Cipboard A 15-yed mle spie shwg excepl pe ws bgh r sceeg. He ws fd hve exemey pr d pevc sbly. De hs ge his cch ws prgmmg bdy weigh exercses d ccrdig he peridsed prgrmme he hee ws de beg pwer devepme phse. his hlee did hve scie pelvic sbiy cr sic ge d dymc ge mpiied his p r r cr cr. . Amg he exec execses ses pp ppsed sed by hs cch were lerg deep spli mps Gmp Gmpg g he sp rm deep ge he ef deep ge he righ). Whe ws explied h he hlee cld pem he simpes vesi hs wh clpse he cch epreed his s beg ble s he pwe develpme phse. hs ws e. smply reqred hg b i srcred wy wh mveme qly s he ey desg cmpe. he mdiied pgrmme ws desged mee cmpeiive d develpme eeds Pwe wr ws de biely wh bh legs gehe. Bd mpig bx mpg d medce bl cles l ddressed pwe devepme Whe his ws hppeg, c f er civies ws beig ied i der ly dw he sbily ds segh d evey pwer w whch wd sfey d eecivey spp he hees physc d echcl devepme. Acvi he d pevc sbsers flwed by ced weigh berig cvies sch s he spped Sgle Leg Sq Lges, Sep-Ups Wl Pess d Ove he p he Swiss Bl esbished crl ptes. Oce hese pes wee esblshed he hee cd cdely prgress i mre dymc ss wh fer e bedw echc pe.
262
CHAPER 9:
TABIITY ARO THE TRANNG ROGRAMME
Static Stretches Sttc setces y e s t of exibiiy deeoet d tece oge As gee cie log susted stic sreces sod o be efoed decty or to coetio or dyic tiig so tey do ot er s t of e w-u As wit e dyic exbly execises used i w-u ey e suscetble to erfoce eros. The foowig cooy erfoed steches e regulr oedes.
Qadrcep Sreches The ey coce for y srec is to e oe ed of the scle wy fo the oe ed. Tht s e oig d isertio oe wy fro ec oer. The coo erro ths or stetc is to low he orgi of e sce to oe owrds te isertio by eg the es t forwrd. Tis collses te ub sie io extesio d lows the to bed decresig the strec o te usce. For effecie srec se bloo osture wih yo lower belly d awn in, keep your knees togeher and
sqeeze yor GMx.
Quadricep sttch with th tuk a tabl poto
Lo /tuk tably
Hp exor Sreches Tis stetc suffers sii fte o the reious oe, th he elis s ofe lowed to fowrd d te br se o sg ito exesio. To efor well strt lf eelig osio dw yor body io bloo ostue d it yor es s f you re cig your tl de. Fo gree egeig effect thoug the woe sde, ti this eic oso d stetch he owg the ibs o ift o te sog side.
Hamsrng Sreches There e y wys o eghe stgs, b he eecieess of e sretc s ofte os thoug ccte oee. The eeceess of yig o yo bc wih oe leg strgteg towds te ceig s gey educed f you he the ohe eg bet s ts ows e es to i bcwrds ig te origi owds te iserto of the scle. To coec hs ress oe eg sg io he oo d ress he ohe oe to te ceig (or te w behid you f you e ey exibe)
263
STABLITY SPORT AND PERFORMANCE MOVEMENT
[f you ae yn to tetc amrn by putn your oo o a benc do ot y ad oc yor oe or pu yor ead o your knee a wil te e pine moe ta te amti mcle ead make ure at yor eet ad pevi ae acn foward ad impy move you talbone backwad wie keepn your ead and cet p T te pevi o tat e ori of e amti mcle i moved away fom te ietio wot ren e pe
Supine Buttock Stretches Atee can oen be ee repeitively mapulan te back a ey atemp o retc te mce ter bttock Reardle of wc bttock muce yo are ryn o rec focu o te ip o e pe
Piriformis Stretch rfom a deep mucle wc lk you wit te acm te tianula boe a e bae o yo pine It quit pecc to rec bt ca brn reef om ie n e owe back a wel a p Lie o yor back w bo e ta Raie one knee nl you p at 90 deee Move aco yor body ti i in ne w you navel Gap you n wit yo oppoe ad and place yor ote and o te ouide o your knee Getly de e woe le n e dectio o you oppoe od Bo de of yor pevi od ay on te oor
Genera Buttock Stretch on you back w yo knee ben Re e anke of you ef e o yor r i Ti create a ole o you o reac you ef a to Rae you e and cap you ne bend you i cotin o draw te e ety owad yo Foc on keepn yor pevi o te oo o tat you p ae abe o rec more effecvey
64
CHAPER 9
TABITY ARO HE RANNG ROGRAMME
Shouder Stretches Sreches for he fron of he sholder can be difc o pefo1 safely and effecvey Swmmers n particlar can be seen performng a risky verson, whch nvoves bracng a hand on a doorway o wa and ing he body away fom hs ends o force he bal of he shode foward in is socke sessig he deep srcres which ep o conol he shode on and no providng a producive mscar sech he rsks owigh he benes n hs sech he folowing biaeral srech is safe and effecve if pefomed wih rnk sabliy hee ae hee posiions for pecora sechng Sage 1 Pecorali minor
Sand wh one foo n on of he oher in a dooway wh yo hands eve wih yo sholdes ck yor ebows no yor sdes and do no e hem move backwards eep yo nk neral by dawng in yor ower bey and sh yo weigh owads yo on foo eep he ebows foward and allow he ches o open
oo fom he elbow hae ded bawads.
Sage Pecorali major
Move yor arms p he doorway so ha yo elbows ae leve wh yo shoudes eep yo ower belly in o peven yor spine om saggng no exension and sh yo wegh ono yo fon foo
Sage 3: Pecoral majo
Side yor as p he dooway so ha yo ebows ae a head leve Repea he same movemen
SABLY SPOR AND PERFORMANCE MOVEMEN
f yo do no have a dooway yo can mod ths pocede as olows ep 1
Stech bot ams p above yo head and n yo pams away fom each ohe. Keepng yo owe bely dawn n to mainan yo spina posiion pl both ebows down and back openng the ces.
ep
lace the whole foeam agans a wall o othe avaiabe eqipmen Make se a yo body is posoned evel with the a and en yo ead and nk away om te am wot leaning fowad Te same pocede can be sed with the a posioned sigy ghe.
atissimus Dors Stretches Te common eo o ts stetch s alowng he pelvis o side ot sdeways as yo bend yo tnk n te opposite diecon. Tis fais o l te ogn and nsetion le o stetcing as t ooads he mscle by making e ogn moveable insead o xed. To avoid tis stand wth bo ams ove yo head and a nea spne. asp one of yo wists and pl hat a pwads owads te ceing. Maintaining his poston move te am owads yo head and alow yoself o tip into te stetch eeng e bs of ha side ng and opening.
266
CHAPER 9:
TABILITY ARO THE TRAINING ROGRAMM
Latissmus Dorsi Stretches With the Swiss Ba Sep J
ee on the oor wh both hands o a Swss Ba. St back oto yor hees and push he ba as far om you as yo can. Reax yor chest dow towards he oor
Sep
Kee on the oor wh yor hads o the Swss Ba. ove yor rght had so ha crosses over your e hand St bac ono your hees ad mae sure that your hps stay cetra. Push he ba away from yo ad ro t o he e feelng your rght sde lengthe. Do o aow yor hps o contermove out to he rght.
Co li ositioning.
oss of a xd ont h lis has dd sidwas
Posterior Shouder Stretches Ahetes can oe be see perfong hese stretches wh he shouder coapsed pwards towards he ear When hs happes hey mss the tgh msces o the back of her shoder and pu ther scapa arod sead. o perform he stretch star baoo posre and rase oe arm n front of yo wh the ebow ben ad had potg to the ceg. eepng your shoder reaxed down move he a across yor body, gudng wth yor oher hand. Repea he movement bu ths tme sar wth yor forea horzona to the oor ocs o keepng your sholder down.
Loss of a xd oin h should has shd uwads 267
STABILITY SPORT AND PERFORMANCE MOVEMENT
Ticep Stetches Te key o good pefoace of s execse s te posiio of te ba spie Te coo eo s o coapse te tu to eesio i a attempt to pu te elbow back e tetes also ty to pll te am bed te ead ad iss e cep sec alogee a baloo pose wt you owe bey daw i ad aiai tis spa positio ougou e execise Li yo a to e celg ad dop you ad so tat ads o e scapula of e sae side Usig yo oe ads to ep, ai o po yo elbow diectly pwads towads te ceiig
Chapte Summay Sably cncep uld be caed hugu he ainng pgamme In de d h, yu wl dealy ave:
o
An undeandng he cec mucua paen and acin f e execie
e
An abiy deec a mvemen dyuncin e
An undeandng ha abiy pncipe appy al ype ainng and ae neceay f cec pemance f any mvemen
An appecan a a abiy pgamme ud be muimdal (ue a vaey execie mvemen, and equpmen) mulipana (ue a vaey f mvemen decn), ppicepve (ue a vaiey hgh and w evel exece imuae awaene and cnl) and diveed (chalenge yu bdy wh unfamia mvemen and dieen bjecve)
268
CHAPTER 10: STABILTY RANING FOR CHILDREN
Chaptr 10: Stbility Trining for Childrn Developing Sound Movement for the Future Pag a Sessio Awareess and Activation in a Simpe Context Moving Well Sample Sesson
Develping Sund Mvemen fr he Fuure Deveopng ond movemen hait can eip childen with he phyical fondaon fo more effective po kl aciition There i ao evdence to ppo the eec of awaene alance and control exerce on preventing injrie in yong athlete (Garick G & Rea R 2005 Olen O E yke G Engeeten L Holme & Bahr R 2005) It mpotant o incde a variey of geneal movement activie in children phyical progamme; howeve pecc element lke aance taity and ody awarene can alo e identied and addreed very eary hee eement can make eaier for a child o develop new ki and can ao aect peed agliy alance and diociative movement
Panning a Sessin A well-planned nctional aiity eion wil ncorporae two procee The chiden wil lea new kll and wl alo learn how to elf-montor By teachng new movement ng a conient procedre and increaing thei ef-awarene and familarity with ody part it i poe o teach childen how to ae ther own perfomance y interpreting inrinc feedack h allow them to prolem olve y making adjtment to thei own movement o achieve a new ocome There are everal mpe gideline to folow when plannng aity eion for children
Be eevan Have an ojective n mind for the dil and game o ene that all major element are coveed
eep i impe each n a trcred way which i eay to ndertand montor and poge
Be conen Each time the dll performed reinforce the prpoe and ality that yo are aimng for
Dont rh Alow chidren o conoldate aic movement kil efoe introdcing complexity A chid' ailiy to lnge for a drop hot in enn nlikely to improve thogh heer repettion f he canno perform a aic lnge with no addtional diraction o demand
Once a kil ha een conolidated ntrodce contextal nterfeence to dver the kil Initiay thi may e a imple a having to do two thing at once ch a lngng and catching a all a the ame tme t t can e expanded to provide a variey of deren itaion in which to e the etalihed kil h promoe geaer tanference of the kil (Hal et a ) Rememe however hat the kll m e etaihed efoe applying contextal nterfeence princple inmie agmented feedack Contan feedack on he qaly of chidren performance lock heir aiity o ae their own movement Teach ng a rctre tha help children to ae themelve
69
STABILITY, SPORT AND PERFORMANE MOVEMENT
olowing on from thi, foter childen ailiy to eed ack on their own performance. Aking which ody part they fee i working the mot, o which ody part i moving the mot can hep to harpen awaene I they can work in pair, giving the tak to feed ack to each othe can increae leaing o example, ak them to ook ot for pine hape o kee alignment a their patner peo a tak
Create n eion y triking a alance etween game tyle exercie and o development exercie
ake It Easy to 'Get It Rght When tarting thi type of work with children, it i important to etalih and einfoce conitent checkpoint o that they eaily lea correct technie and can appy it in the widet poile vaiety o itation It i eay for chidren to appreciate the "Baloon potal ce, jt a they can ickly tel the dierence etween an "aow pine (good pinal alignment, a "anana pine (an exceivey crved pina hape, a "noodle pine (woly and inconitent pina poition and a "dck tail ticking their ottom ot ehind them Childen alo ndertand that "kocking knee are not correct in any exercie If a tiny train wa to rn down thei leg, it wold rn fatet on a traight track, not one with a ig end in the midde whee thei knee ha collaped inward. Tle povide an image for head and neck It i eay fo childen to eaie that they are "pling their head into their hel, and work ot how to ring their head "ack ot of their hel. Deciing trte i moe eective and elicit a ette neomclar eect than aking them to "pl their hoder down
Engage Learning Throgh Strctre Category exercie enet om eing taght in a trctred way ach exercie can e roken down into a checkit o that chidren ecome aware of themeve and accrate in epodcing a movement That checklit hold inclde
An accrate taing poition. A eence of check moving from one end of the ody to the other, ing the "le eep thee intrction conitent and eit the temptation to give too many additional intrction Which ody part hold e "doing the work
Depending pon yor etting and the age of childen yo are woking with, it can ao e e to explain what the exercie ha to do with thei po o exampe, pelvic taility exercie can e for changing diection icky o etter rnning and jmping; trnk taility exercie hep yo to keep an arow pine o yo can ip throgh the water when yo wim o maintain yor poition in a tenni erve Baance execie can help yo to kick a al, and a Sperman execie can ild tronger holde. Childen can e ite eceptive to thi approach o example, a forteen-yeaod tenni payer wa deveoping progreively wore potre, and did not repond to eing told to "tand p and pl yor holder ack y hi parent and hi coach. He didn't care when they told him that improving hi pote wold impove hi appeaance or prevent a tre injry What changed him immediately wa eing told how it wa aecting hi orehand
70
CHAPTER 10: SABIIT TRANNG FOR CHIDRE
Once cildren have leaed the aic of an exercie, tart aking the for inforaton regardng checkpoint of the exercie. When yo gget a certain exercie, ak, "Wat i important o reeer aot thi one? By doing th yo are engagng the chld in a proce, rather than j teaching an exercie Yo ao ake t poile for the child o practice independenly, rather than depending on yor intrction
Example Children performing a Spenion Bridge hold e ae to repond to the qeton, "Wat i iporan o remeer ao th one? with
Head and hoder on the al
f
eet nder knee.
No knocking knee
o
Shrink the montain range
Th repone demontrate that hey know the etp poiton for the exercie. Where hold yo e feeling it? Gte! A repone which i ally accopanied y them lapping their own gte) Yo i a hge opportnty in developing ody awarene and ndertanding n the children if yo dont teach in a trctred way, and f yo dont engage their ind actively It doe no detract om ter pleare. ntead it eem to give he a ene of pride and purpoe aot what hey are doing
Natal Movemet i F Ways Seion hold e trctred o provide variety, n, and eang Very dynaic dril hod e done eary, with qieer ore concentrated work done toward the end of a eion. A wel a taiity and aance, element of coordinaion, footwork and general moveen hold e nclded Balance in the eion will inence cce. A eon wll generally e divded ino a) exercie which alow tie to foc inward on ody part, lding ody awarene and eaing to actvate key cle, and ) n dril, which integrate th leaing into more generalied ncional moveent pate Baic movement fondation ch a rnning, jmping and throwing, conro of oent and ody orientaton wil e key element in a eion for ntegration. It i emping to try new dril wih chldren every eon; however too mch variation ntialy will hnder otor eaing Bac kll need to e conoldated efore divercaion or nerference i introdced Contanty changing the dril can e dtracting and make i dicl for he chidren o ee whether hey have ade progre. To avod h proem, decide on yor moveen priorite for a certan nmer of eion eep 75% of he eion reaonaly contan, and introdce new drll to ll the other 25% The chldren ecome condent with he content eleent and can progre teadiy. The new element provide new challenge, preven talene and ncreae kl tranference
7
SABIIY SPOR AND PRFORMANC MOVMN
Nots rom th Clipboard A ten-year-old tennis player was evauated fo basc balance and sabty, as well as tesed fo speed, aglity, verical jump and filmed to assess enns specfic movement. On hs basic foundaons esng he had exceptonaly poo balance, an inabty to veicaly orientae his trunk, poor pelvc and leg conto and no scapuar stabiy. On statc lunge estng, balance was only maintained if he squeezed hs arms nto his sides and even then his unk tipped to the ef Oher tess showed hat he was sow o generae speed had sgnfcant dfference n aglity from lef to rgh, ow vertical jump hegh and fundamenta pobems wth tenns echnque The paye atended a goup pogamme desgned to povde a mult-moda colecion of movemen experences wice a week, and as he enjoyed the execses he chose o do additional practce Six months ate he won the natona clay cou championship n his age goup his asymmeties had markedy reduced and hs mpoved speed, agty, balance and contro coninue to suppo his technca development
Initial testing: Low complexi. Poor performance of a basic static lunge
Six months later: High compli control Maintaining a stable lunge while sliding on clay and mimicking shot pepaation
Staiity tainng for chidren can e dvided ino wo categores
1 Awarss ad Activatio i a Simpl Cott Ts categoy of exercses eeps the acvites smple and focuses on developing awareness of conto movement of one ody part on anothe and how dffeen mscles feel eedac fom coaces as ndcaed ta this type of exercise elps tem o teach tecnue more eectvely as he cdren have deveoped eter genera awaeness of temseves ot consciously and nconsciosly Tese exercses give a cd the opponty o focus on nrinsc feedack
7
CHAPTR 10: ABIY TRAIIG FOR CHIDREN
Conceps wic sould e coveed n ts category incude
Baoon posure
Te derence in feeng eween a neutra (arow) spne and an unstale (noode) spne.
nee agnmen.
eeling te dierence eween a souldes up and a souders elaxed positon.
eelng e gluteal, adomnal, and mdack muscles working
stenng to te feet.
Basic aance.
Rotaona movemen of te ces on te pelvs.
Rotaona movemen of te pelvis on e ces.
Rotatonal movemen of te pelvis over te foot
Transferrng weig.
ivoting e foot
2. Movig Well Teacing cildren ow to move eectively elps to develop good nctiona motor pates. A variety of cues an e used o improve performance. Tese nclude a limited amount of augmented feedack for explcit leang aout te ask and for implcit leaing, direcing te cds atention to sensory stimui suc as te sound of a foo srike as t its te ground te feelng o sound of e ym of a movement o promoe symmetry and consistency and dierentiating te ligtness or eaviness of te movement Concepts covered n is category are
eepng e ody aanced ove movng feet
Rytmic conol
Jumping and landng.
Dynamc aance
omenum conol in dierent directions
Execise Optios As wt adults, cildren can enet from a cominaton of focused stality exercses and n dynamic staility games Tese soud e comined wi molity exercses suc as ose lised n previous captes Stailty witout molity will not e used nctonaly any of e execses and progressions lised in ases and 2 ae applcale to cildren, ut may need a small degee of adapation depending upon te age of te cild A numer of te ase and ase 2 exercises in Capters 58 are adapted elow fo cidren
73
STABT SORT AND ERFORMANCE MOVEMENT
Caegry 1 Awareness and Acivain in a Simple Cnex Ba Bouncing Coacng Objecve To rain dynamic potral taiity, central axi control, activate tranver adomini and mltid. Step Increasing awareness of pelvic position The children wil e itting on the al wih feet a on the oo and heir hand nder their itting one. Ak the childen to it more on their right iting one, and then it more on their e itting one hen ak them o it evenly on oth itting one.
Ak them to mp and feel how they have rolled o the ack of the one. Their iting one are now poining forward.
Then ak hem o really it p traight and ee how thi rol them over he ont of he one. Their one ae now poining ackward
Then ak them to it o their weigh goe taigh down on the one Their one are now pointing downward. Ti i he poition that tey will aim o maintain thougho the exercie
Variations eeping the trnk traigh moving one arm down o the ide and ack p a hey once
74
Step The movement The children will take heir arm over thir head o that hey are traigh and rm They hold feel heir adominal come in a they trech pward Now hey can tat their oncing, keeping their odie traight and landing accaely on oth itting one
CHAPTER 10 STABLIT RAIIG OR CHILDREN
Placig had bhd th had ad ig h cht for o boc ad bac to th mdd for o boc.
ov o g o th id for o boc ad bac o h ctr fo o boc
Progression Lad vly throgh both id h ortd oly o o lg dd th arm ad tn variatio
ochig th oo ithot colaig th n
ochig th ooit foot ithot collag th tn
Question for the Children Are you landing on both sitting bones, or do you land on one more than the other?
75
SABILIY, SPOR AND PERORMANCE MOVEMEN
Ba Circles Coachng Objecve ncrease awareness of abdominals. he chldren le on heir backs wih heir kees ben and fee a on he oor. hey have a small Swiss Bal in her hands. sk hem o ake a big breah in and hen le all o and relax. Once hey have done his, ask hem o ake he bal in a crcle over her body, and el yo wha hey fee in heir somachs Perform he crces for 30 seconds.
Qestion for the Children Is the feelng alwas the sae o does t ove aound ou stoach? The sensaton should ove n esponse to the ball s oveent.
Greyhond his is an easy exercise for chidren o maser, and can be agh very smply.
Coachng Objecve ncrease awareness of he neral spne and he deep abdominals.
he chdren lie on heir backs wih her knees ben, heir fee on he oor and her arms p owards he ceiing. s hey ake heir arms over heir heads hey slide one foo o along he oor, maing heir spne srech and mel aong he oor. hey focs on saying long and hin in he iddle and bring heir arms and eg back o he sar posion. Note: Feeling long and hin n he middle is no he same as pl yor soach n is s a way o manain he rnk sensaion and posiion ha occrred narally n response o arm movemen.
76
Qestion for the Children ch bod pa do ou feel wokng?
CHAPTER 10 STABITY TRANING FR CHILDREN
Ball Over Head This is a pogresso om Greyhods Sar i he same poso wih he chidre holdg a bal. This ime e ba wl move back ovehead he same way as ey pevosly moved oly her ams. Tey eed o focs o makg her spie leghe alog he oor lke melig oee. We hey do hs ask hem o oice whehe hei somach has caged or moved I sold have dopped dow owads ei spie. To big he bal up ask hem o focus o keepig heir lower bely dow owards eir spie o i e bal back p aga Progreion s he ba moves ovehead ask he cildre o slide oe foo o so a hey are as og ad h he middle as hey ca be sk em o say hi i he midde ad brg he ball ad he eg back i agai Teir pelvs sold ema evel hoghou he moveme. uestion for the hildren As h whhr hy an l h oor undr hir hips on boh sids quall no iagin squashing sohing undr h sid ha ls
Sperma The ecqe for hs execse s he same as for e adu versio However s fo he clde o baace a waer boe o her midback This is a easy way for em o d o weer hei bodies ae sragh ad er scapuar mscles ae wog
Coachig Objective To coordiae e pelvis ruk ad ppe body ad icease awaeess i al ee zoes wle acivag msces a low hesod The roaor cuff ms acivae o keep e ches parale o he oor The chde sa o hads ad kees wh ead ad eck i sagh algme ads shold be posioed ude shouders ad ees ude hps so ha ey feel ike a srog woode able. Teir ower bely is daw pwads. They pess sraig ou wi oe ee keepg he pelvs level ad feelg sog rough hei sppo p so ha i does o sag ou o e side. Sec o wh e opposie geps so a ere s a sraigh e from ges o hee. Te ches ad pelvs shold be paale o he oor If he ches ps o e scapula o he sppoig side ifs off e b cage ask hem o pess he ces away fom e oo a lie b more o make her suder fee sog Oce ey ae i posiio baace a wae bole o e mdback If hey ca keep his balace hey ca y movg er ee arm o o he sde ad deeah her body who droppig e bole The ex progessio is o swap om oe dagoal o e oer wio droppig he boe.
77
STABITY SPORT AND PERFORMANCE MOVEMENT
Sperman With a Partner Oe child wi pefom he Supema ad he ohe chid will gey push him o he i dee diecios o chaege hem. o peve ovepushig, el hem ha if someoe als ove is because he pushe has pushed oo had o because he ohe peso s' vey sabe!
Foor Bridge Coaching Objective o acvae GMax i ie age whou oveusg back musces; sagial ad oaioa uk coo he chde le o hei back wih a Swiss Bal ude he egs as close o he body as possibe. he as ae o he oo, so hey have a big base of suppo hey wi saghe hei egs by pushig he bal away fom hem ad allowig he hips o l so ha he body is a saigh ie om shouldes o oes he kees should be sagh, ad hey should be squeezg he GMax o keep he hps up
Check o make sue ha he chde ae o jus pushig he abdomes upwads as his wl gge hamsgs ad back exesos sead of GMax hey w ook lke hei body is domed upwads isead of sagh as shoud be. Have hem poke hei ow GMax ad compae is ess o he back musces he back musces ae me ha hei GMax have hem dop he ibs a lle u hei body s sagh f you have seveal chde i a goup pu hem a le whee hey ca pass a bal ove o ol a bal ude he body o he ex peso, o play ove ad ude, whee a bal s passed ude oe peso ad ove he ex Progressio movemes i al diecios: ovehead, ou o he sde, acoss he body.
78
Makg cicles wih a wae boe i he hads fo a lie essace
CHAPR 0 STBIT RII OR CHILDRE
©
Question for the Chilren Which muscle do you feel the most? they say it is thei ack, you know that they have ached thei spine upwads they say it is thei hamstings, check that thei knees ae staight; othewise th will to l themselves with knee exion instead of hip tension
Ssension Brige is execse s aso peormed n exacly e same way as or adus. e cues mus be very conssen or cden bu ey qucky ea o peorm is execise we. e cden sar by sing on a Swiss Ba. Keeping eir lowe beles in and no poking er cns ou ey wak ou wi ei ee un ei ead and souders a resng on e ba. Tey mus make sure ei ee ae diecy undeea ei knees and a er ps knees and ankes ae in ine. Ask em o ee e musces in er owe back ey ave dges o rigd muscle eer side o eir spine, ese are mounan anges n beween e mounans ere wl be a valey wee e spine s. ey ave bg mounans and a deep valey ey wi no be using eir GMax eecivey, and overusing er back musces. o correc is ave em pu er ands on ei pelvs w eir umbs up and ngers down ey drop er ps sgy o ake er ip exos o sec and u er pelvis back owads em ke a big wee. Ask em o ceck a er mounains are smaer. e vaaons given in Pase 2 appy o ciden aso.
Questio for the Chilren ich muscle do youfeel the most? they say it is thei ac, ask them to lowe thei ody a little and tu thei "wheel (elvis) ack towads them. they say it is thei hamstings make sue thei feet have not cept in ont of thei knees
79
STABITY SPOR AND PERFORMANCE MOVEMENT
Ttanc Coaching Obective o encoage coodnaed balance esponses nse rigidy as a balance sraegy enabe ndependen a oveen. he chdren sar wih a Swiss Ball nder e soachs and e fee agans he wall he knees and hips are ben and heir ands ae posiioned besde heir shodes wih e elbows ben. Keeping er noses poning o e oo hey will ps o srongly and sec eir ars o in on of e so ha e knees and ps ae saig. e fee sod sy a on e wall and eir spne shod no cve pwards
Boncing Ball Balance Coaching Objective o encorage coordinaed baance responses niise gidiy as a balance saegy dssocaon of e a Majo system objective Sensory oor and vesibla coponens of he balance syse tn and lowe ib saby
he childen sand on one eg and bonce e bal o and o and acoss e body and as fa arond ei body as hey can eac. ey hen bonce as far forwad as ey can as far o he side as hey can and nde er ohe eg
80
CHATER 10 TABTY TRAINNG FOR CLDREN
BasicStatic Balace Coachig Objective Icrease e cidrs awareess o eir ee ad mprove compoes o e baace sysem r ad lower lmb sabiiy
s e cdre o sad o oe eg eir baoo posre w er arms i e ar s em o ps eir body p away om e oor o acivae eir ip sablisers. Callege em by asg em o move eir ams or ee leg ay specic direcio. Te as em o s eir eyes Ts will mae em wobby b yo do o wa em o become rigd as ey aemp o cool eir posiio so as em o ocs o maig er ee wider ad soer Calege em aga w a or eg movemes
Simle Sta Coachig Objective Goba sabily or e p ad soder Sa w e cdre sig o e oor w er egs sag. To perom a ig sar ey will oo e rig sde w eir body wig sppoed o eir rg ad. Tey will e sraige eir body ad reac or e ceg wi eir e ads Ter ips sold be ie wi eir body.
8
STABTY, SPORT AND PRFORMANC MOVMNT
hey will he u e body so ha heir e ad coes o he oo ad hey are sog hemseves o ei hads ad ee beoe ig emseves io a le sar
Oer suiabe Caegoy 1 sabiliy execises o cde cude e oowig execses as sed n Phase
Daods
Sx
Cams
8
CHAPTR 0 STABY RANNG FOR CHLDRN
H Pos ad Hi Swives
Wa Pess and Wa Squa
Over e o
Pl Backs
Lnges
2
SABILIY SPOR AND PRFORMANC MOVMN
Rotatoa Movemet Seqecg Coter Body Rotato he abily o roae he pper and ower body n oppose direcions s essenal for he deveopmen of a nmbe of sporing movemens he foowng drils gve dffeen opions fo experiencng oaion
e
Sar wih he chden sanding wih he ams crossed over hei chess and he knees ben Expain ha her unk has a op pa and a boom par Keeping he knees facng forward ask hem o heir op pa from sde o sde
hen wih heir hands on he wa ask hem o her ower body fom sde o sde whou movng heir fee. f hey can do his epea he movemen wih arms crossed ove he ches
Place he hands back on he wall and he ower body by mpng and ng he fee fom sde o side heir shoudes shold eman paralel o he wall
o
Whou he wall cone body oaion s added by wisng he unk so ha he fee and arms go in opposie decions who he fee movng.
dd a jmping ws whee he arms swing one way while he fee u he oher way
he whoe sequence can be inked ogehe as a dance wih he chdren pefoming fou repeons of each movemen one afe he ohe hs nrodces coodinaion and hyhm n addion o he moion
84
CHAPTR 10: STABLITY TRAINING R CHILDREN
Pelvic · otatio Ove the Fixed Foot e combinaon of pevc roaon and weg ransference is necessary for ennis payes gofers foobaes and basebaers b some ciden (and ads ave a mobiy awaeness bock aond is aea of e bodes For exampe a enyeaod enns paye was srgglng wi is backand and cold no work o ow o perform is movemen Once e discoveed is abiiy o ransfer s weig ono is fon foo and roae is pevis was vey easy fo im o ovecome e movemen bock in s soke. Ask e cden o sand p wi eir ams reaxed. ey are going o er body o e e aowing eir g ee o i so a eir foo can pivo and er pevis can freey roae ove ei ef foo. Leing ei ams swing freey ey wl o e g ifng ei e ee o aow er pevis o roae ncrease eir awaeness by asking wic way er weg is moing wen ey roae
otate ad Feeze Game Once e cidren ave esabsed eir pevic roaion and weig ransference se a empo for em a o move in ogee. nermieny ask em o feee a e poin of maximm roaon and keep r baance.
Hoo Thowig Hoop owing is a n way o expoe pevic roaon, weig ansference and balance. Cidren can oen be obseved ransfering e weig backwards insead of fowad as ey ea o row kick or swing is exercse povdes an opporny o ea forwad weig ransference wic in impoves oer movemen sks. Eac cid ods a arge pasic oop wi ands on opposie sdes of e oop. o encorage eecive n oaion bo ands are sed e oop w be ed parale o e oor. e aim is o oss e oop as far as possbe owads e oer end of e oom. ey wi sand w e fee apa a a 90degree ange om e rowing drecon. ey w sar by swnging e oop across eir body by ing eir sodes, feeng ow eir weg is siing om foo o foo en make em aware of releasing e back ee o enabe greaer roaion. Once ey ave pacised s e em compee e movemen and oss e oop as fa as ey can ey ms eee n e eease posiion and e yo wc foo e weg s on Some cilden ack e conol o keep eir body moving fowad ino e movemen so ey opple backwads as ey reease e oop Wen ey y again encorage em o sand a on e on leg aer ey ave ossed e oop. Ciden wo do no eecivey negrae eir arm movemen wi e body movemen may aso ave a poor resl on eir rs aemp. ey wil ry oo ard and overse eir arm, and s ress n poor dsance or diecion of e row. ese cidren respond bes o a sow, reaxed oop elease aer e pracise swngs wi e empasis on ow smoo eir movemen is rae an ow ad ey ow
85
STABITY, SPORT AND PERFORMANCE MOVEMENT
Fowa Weight Tasfeece With Rotatio Wegh rasferece ad pevic roao are impora compoes of he hrowig aco (Fesg e a 996) Poor hrowers emphasise arm moveme i he row ad mimise he roaioa dssociaio of he pevs ad shoders ha provde he drive for he aco. he pevis ad shoders ed o move he same pae. he foowg movemes ca be par of he dyamic warm-p or ca be used o precede hrowg pracse o smae awareess of body roao. o adap he prevos movemes o prepare for hrowg pracise he chidre wi sar wh oe foo forward. hey w se he same pricpes of rasferrg wegh roaig he pevs ad pivoig he back foo bu his ime hey are movig forward sead of sideways Step J Righhaded chdre sad wih her e foo pog forward righ foo a 45 degrees o ad arms o o he side. hey r heir body o h righ ad as hey rasfer wegh oo he o foo hey w u heir body o he ef ookig forward hroughou he moo. hs waup moveme emphasses he body drve eeme of hrowig whou he dsraco of a moveme
Step 2 hrowg is commoy agh wih he hrowig had saig behid he ear bu his ca ecourage some chidre o deay he reease of he ba ad se ebow sraigheig o geerae he moveme oce her chess are facig he arge. Chdre who do hs sop heir shoders roag as soo as he ba s reeased ad frequey ip heir bodies forward o absorb he force isead.
For chdre wih his probem sar wih he ebow a 90 degrees isead es ba he rgh had wih he same foo posio as above. hey w roae back o righ roao as for sep b as hey rasfer heir wegh oo her o foo hey w reease he ba. Le hem do hs as qicky as hey ike. Icreased roaoa body speed ca case heir shouder o move io more exea roao iiay which s a more aura cockg posio.
86
CHAPTER 0 STABLITY TRAIIG OR CHILDRE
tep 3 Sar w fee ogeer 45 degees om e age decon, and se forward no e oaiona
owng acion.
For coordnaion and symmey reea e same acivy sequence using e non-oinan sde
Arod the World e cldren sand back o back wi a smal ga beween em, and one olds e bal Tey wi ass i aound o e oe cid, alowing e ail foo o release and e elvs o roae over e sance leg ey will en n e oose diecion o eceive e bal as comes aound
ee are several focs oins e baloon osre wil be mainained o make sre a e abdomnals conne o wok
e ail foo is alowed o release o avoid sress on e knee
e lvs oaes eely over e sance leg.
Once e cidren can eform is exercise, ey can ry a low o ig verson, receivng e ba ow and assing i back ig and viceversa
87
STABILITY, SPORT AND PRFORMANC MOVMNT
Big Ball Side Throws Coachig Obective o eac a sog r roao arond a sog ceral axis wi weig aserence Major body part focus: gh r Boh cildre sand acng he same way a eas 3m a One cild has he bal s ads hs chid wil swing he ba across hs body o e ohe cild, ansferng s wegh oo his insde oo and allowing his elvs o m ere sod be o ow o gh movemen: e ba shod move in a eve line
Caeg 2: Mving Well Kee Taps Recoverg om a qic movemen o be able o move agai qcy
Coachg Obective o eac good body osre by encoragig i and ee bedig coordnaon of e a w e eg and osio seng hrog age i he qadces ad gles maxims, baance, and corasng hgh nensiy eacive wo wih conoled baace calege Major muscle group focu ges maxims, ges medis Cilden wor in airs e obecive fo eac chd is o a he oer chid's ees, and o avoid beng oched hemselves hey ms ee ei heads and booms dow as ey y o eac orward er 20 seconds so he dril ad as al o he children o sad on one leg w ei ams above e eads hey ae s leang hey can ave hei eyes oe, b wl evealy ave her eyes closed s hem o move one arm a a ime he oer eg and ei s o chalenge her baace Sa e dril agan
88
CHPTER 10 STABLY RANNG FOR CHRN
• Sie Step Game Coachig Objective o mprove change of decon eecveness coonal pane nk conro forward momenm cono and balance Major muscle group focus geus meds he obecive fo each chld s o reac o an audiory ce o change direcons as qicky as possble o win a race o he fron of he cor conrol her forward momenum and be able o keep balance sccessly Chlden ae in a lne besde each oher hey sar a side o side sep movemen uni a clap s heard and hey move in he opposie diecion doube clap means ha hey keep gong n he same diecon bu face away om yo riple cap o shou means ha whereve hey are hey ms u and run owards you pck p a ennis bal who faling foward and sand on one eg wh he bal held up over her heads
Rabbits a Spiers hs execse simulaes sabiiy aond he shouder grde hogh wegh bearng as wel as hip mobly Rabbits: Pace a colecon of hoops on he oo he chden couch down wih heir weigh on her hands and fee o move lke abbis hey wil move boh hands oghe no a hoop folowed by boh fee ogehe piders: he chiden wil suppo hemseves on hands and fee wh he knees off he gond Yo wl give hem inscions o scle lke spides n any combnaion of diecions sing her hands and fee his me he hands move independenly and he fee move ndependeny Combiig games: Lne ennis bals up aong he oor he chiden need o perform abbs or spdes o ge o a ball pick up and n across a nish line.
89
STABILTY, SPORT AD PERFORMACE MOVEMET
Ladig o Liy Pads Good mng and anding ecnque sould be ag as at of a genea develomen ogamme fo clden Eecive ecniqes inclde ying o land wio makng a lod nose, and eaing o jm wou ovedeendence on ams s will ay e fondaons fo yomeic anng, wic as been fond o be eecve n imoving aeic efomance n ebescen ciden Dallo, 0., Doe, E, Duce, P & Van Paag, E 200 Coodinaed mng doesn necessaily develo sonaneousy Wen sceenng a neba eam fo nconal moo aeing i was noed a a age nmbe of e layes ad oo vercal um eig Wen asked o um wi ei ams elimnaed om e movemen by lacing e ands on e eads ey ad minmal akeo Wen asked wic body ars wee mos imortan fo jumng, an alamng numbe og i was e as Wen asked o um om sandng, cden wi oen swing ei ams and use is momenm o e em o e gond. If am swingng s moe dominan an sing ei is, knees, and ankes, is saegy swees em ino a weak sinal exension osiion in e ai as ei ams move wads and backwads ove e eads oo uming ae can make ciden aea o ave inceased mscle enson n ei as neck and back, and deceased one n e egs wen ey ae in e ai Fog ms emasse e sequencing of ankle knee and i exenson fo uming, and deveo an awaeness of e eg msces sing uwads Fo every jm ee mus be a landing, so s is ag as a of e same dl If yo wee a og landng on a iy ad, you woud know a you cod no land eavly o unbaanced Yo wod need singy knees, is and ankles o absob e landing, and you would need o land sofly and igy Yo eefoe ave an imagery cue of you fog's bendy elasic legs and an audioy cue o and qiey.
Coachig Objective o simlae correc movemen sequence fo jming and anding Ciden sa wi e knees ben, ands oucing e gond n fon of em and ei eads o wac yo ey wil ea in e a and land on e so wi bo fee, absobing e anding w singy legs Once ey can do s, ey can lea and sdeways, forwad o a angles no oos laced on e oo
Variation Place oos in a zigzag on e oo sk e cilden o og m keeng ei fee facing fowad
90
CHAPTE 10 STABTY TRANNG FOR CHREN
eag ogs Coachg Objectve o smuae coec acivaio chai fo jmpig, pevc sably ad k oeao, ad momeum cool o develop dyamic pevic ad owe imb sabiy, balace ad cool of he cea axs of e uk fo cooled ladigs ajo mcle gp foc ges maxims ad glueus medius fo pevc coo Chde sa wih hei hads ouchg he goud i o of em ad ei eads up o wach you They jmp a a 45-degee agle forwad ad lad o hod hei baace o ei ouside eg ey sold ad w spigs hei hps, kees ad akes so a e ladg is so ad lgh
araton Vay he decio of he eap
Racg ogs Coachg Objectve o a ecie oeao of uk ove pelvis, aea pevc coo, dyamc baace, ad equal psh off om each foo Majo mcle gop foc glueus meds Chde's objecv is o keep baace, ad wi a ace o he ohe side of a es co o execse space Chlde le up beid oe aohe ad squa dow w hei ads o he god o of em. ey wl mp up ad acoss o lad o a e wih e gh (ousde foo ad keep hei balace il yo cap. hey w I eac qickly o he soud ad ace o a le of es bals o e le, check e fowad momeum by doppg e hps, pick p a bal ad old above e eads whe sadg o oe eg fo baace
9
STABILITY SPORT AND PERFORMANCE MOVEMENT
Jmp ad Tr Coachig Objective To maage body oeao i e ai o cool roaoal momem. Sad a eady posiio wih ips ad kees sigy be Jmp ad u he ar o 90 degrees om he sar posio Re by jmpg back o face e o. Yo ae ookg for he pevs o face sagh ahead ad he kees o lad paale o eac oher Poor oaoal kee coro is a mecasm fo serios kee uy ad midrecioa spos ad i is d wi appear as he kees coig o move i e oaioa dreco ae adg Oce 90 degrees has bee masered each direcio iodce 80-degree rs corol s good, a game ca be payed mixg direcios ad makig e cildre ik ad emembe degrees eg. 90 degees rg ad back o he ro 180 le ad back o he fo 90 degrees e ad back o e fro
Jmp ad Roll Coachg Objective To deveop agiiy coordaio ad wole body moveme Use a egh of elasic o ceae a jmp The chldre wil se a high kee seppg acio o jump ove he easc he dop o he oor ad perform a log ol de e easc. Tey w repea his moveme dow e l egh o he easc. Varaton Jumpn spders. Chidre ump ove e elasic he same faso as fo mp ad ol b sead of ollg de e elasic hey ms drop oo ads ad ee ad side de whou ouchg e oor wih ei kees o he bads wi ei backs
9
CHAPTER 0: STABLTY TRANNG OR CRN
SideLeaps Coachig Objective To e he mcl of the hp aea effectvey fo latea dive ae a Vhape wth the eaic at a low heigh The cden w tat at the naowe end on he otde of the e a of the V They wi ph o he e foo to and n he mddle of he V wih thei ght foot foowing qicy with he left foo o tae o again and jmp ove the igh am of he V andng on hei gh foot They w evee he movemen moving ideway and lighy fowad o tha each cong a little wide. Yo ae encoagng them o ph moe powey each me o tha hey mp the
Big Ball Bouces Coachig Objective To ntegate ppe imb movement wih tn abilty ajor muscle group focus abdomna. Chiden ae tagh to ae he ba high ovehead mananng an aow pine Staying all eeping thei lowe abdomina in and aming fo a pot 30 cm n ont of hem hey hen y and bonce the ba a hgh a they can.
aeaive movemen i o teach childen to tae a ep fowad a hey boce the bal
93
STABIITY SPORT AND PERFORMANCE MOVEMENT
Overhead Ball Toss Ts execse s bes peoed aer e bg ba bonce
Coachig Objective To negrate ppe mb movement and trnk stablty Mo muscle up cus abdomnas
Chlden take a oobaszed ba oveead we keepng an arrow spne Tey step fad and perfo e overead throw w both hands makng sre tha they stay a Sronger cdren can throw a Swss Ball Awaeess pote Chlden w commonly coapse at the ps as they try o tow re Ask them o ell yo wet he ps move oward or backwads as ey thow Wen they can e yo ths ask em weer ey get taer or soer wen e hps move bacwards Then ask them o see they can say tal and ow te ba
Side Foot Toch ad Reach Coachig Objective Ges maxms actvaton n oe range and ges medus conong e pevs
Chlden sand wt fee ogehe They step o he rg and keepng te body as prgh as ty can reac ove to oc her rgt oo They hen psh o ha oo and sh her wegt ove to te e foot and hey keep ther balance wh her e arm stretced p Ts can be progessed to odng a Swss Bal n bo ands o peo he movemen
94
CHAPTER 10: STABIT RANING OR CHDREN
o Dyami Rotatios Coahig Objetive To tgat body oato t foook sula us of h uk o iat ad cool oaio ad icas aass of t is. Majo muscle goup focus abdoas. Chlds objci s to tu as quickly as ossib Stat h cid a cicl. fo hy stat ha th u thi ads o t fo of t ls so tat ty ko hich body a o focus o y tuig h ls t o il b sa ad h tn uscls il actia If you do ot gi h so aass of t s s h cd il focus o t foot o t soulds o ga t o Ty a his ad ks sigtly bt a ady oso Thy ill o h gh foo acoss i body ug as y do s. Do soy s so at ty ha to oc ti vis g Oc hy a this da thy fo o as fast as hy ca h s ot ad at o th l Th a to aaios o tis xcis. oh actia t uk uscls Firs riion Th souds ad is il o ogth as ty ould o a fo a tis oly fo xal.
Second riion T soulds stay facg foad as ou o t sd aoig lis to oat y. Ts oks o o dssociao of th lis o th tu, as ould ha kickg a fooba. Ths sio is aso good o ok o cou body oatio syy hc s ioa fo ay ug latd acy as xaid Cha ad dssociatio of u body o o body as is la to hoig is fohads ad golf sigs
95
STABILITY SPORT AND PERFORMANCE MOVEMENT
Fast Feet: Fowad ad Backwad Coachg Objective To deveop tr cotro ad owe mb movemets wc w spport e ootwo ds Chidre stad o oe side o a e so tat they ca step orward ad bacwards ove it tayig bocy o ther toes they wl se a two beat timig to move rigt ad e oot over the ie ad ght ad le oot bac ove to te stat posto Tey mst eep their body postoed ove ther eet rather ta aowig tei eet to sht deeath ther body tat sowy ad gadally icrease speed as the cde move p te e
Teachg otes
• e
A toei patte is commo chidre so start sowy ad ocs o straigt eet movg orward ad bacward. s they become more pociet tey ca icease teir speed . ave them clap ot the rhythm o thei thghs rst so that they ca become amia wit a reglar beat Keep the beat or tem as they practise by clappig t o them To eep the body oietated over tei eet a dyamc posto am or a sodess perormace. a sc or sqea is heard it meas that the cild s alowig body posito to dri bacwads with respect to tei eet We tis happes the traig eect o tei hip ad ee exio motio s dmiised
Fast Feet: Side to Side This patte wors o a tpe beat so hytm ad symmetry ae empasised Chide stad with the e o te right side eoe tyig te dr have them cap ot the rhytm o ter egs t w be -- -- -- -- Tey wl step ove te ie wth ther ght oot ad the step oto e ad rght beore steppg bac oto te e oot ad steppg rigt ad e Oc the patte s leaed mae t bocy ad sap slet ad sot
Teachig otes Cde wit patcar domace o oe sde o poo t stabity ad p exor stregth wil ted to ose thei ythm Yo may eed to cap t ot or tem as tey perom te d
96
CHPR 10 SABLTY TRANNG OR CREN
Kaate Pches Coachg Objectve To deveo sense of rm nk nd evc cono gnst e mb movements Maj sl gp focs bdominls Snd n blloon ose wth hs nd knees so ben in the ed oston One m s stgh in font shoder heght nd the oher s ben t the elbow nd uled bck. Swich m ostons s quck s ossbe mkng sure th he s re movng hogh the whole rnge The most common ero s o move the rms onl om he chest You wl see the rs moving n nd o om the chest rthe hn sweeng bck st ther sdes. Remember o mintin ong necks nd bdomns ucked in. Perfom 30 second bs hve sho rest nd eet To ncese he chlenge nd lso he n he sme dl cn be efoed on wobbe cushon once he bsic exercse hs been msered
Robot Stes Coachg Objectve sbsh evic nd knee contol s well s dnmic bnce The chden shoud lred hve msteed the bsic lunge The w se fowrd nto le nge wth their rms ou o the sde keing heir nee sight nd heir bod n bloon osre The w ste stight hrough nto gh nge mintinng the sme fom There shoud be no foo ouches on the oor s ech eg moves fowrd
97
STABIITY SPORT AND PERFORMANCE MOVEMENT
Double Ball Game Coachig Objective lidrectioal agilty reactios coodiato ad cooperaio. e clde wil wok i pairs Oe cld wll old two eis bals Tey wl toss a bal so tat te oe cild ca cac i o te rst boce As tat ball is reed to te tey toss te oer bal o aoer posiio fa eog away at teir parters st ry ard o ge to i o e rst boce bt o so far at i s mpossibe Tey wll ix p e bal osses betwee le ad g forward ad backwad
Bal Follow With Both Hads o the Ball Te ball folow as described Pase ca be used wi clde It ca be oded o sa wt by avg bot of eac cids ads o e bal. Ask tem to perfor bg movemes slowy at rst wt ter eyes closed i order o focs tei ateio o sesory feedback ca be ade ore difcl by pefomg e execse o oe foo fo a greater balace calege.
Thowig ad Catchig Coodiatio Dills Wle s tepig o oly use te doa a fo rowg dls coordiao oveet adaptabliy ad body awareess ca be eaced by itegraig ig ad le sides of e body We owg wi er o doma am fo te s te ask e cilde s o fee ow tey tow wt eir doma ar ad compare i wi ow te rowg aco feels o eir odoat side Give Sesory Awareess Cues Exaples: Does you weig ove we you row ormaly? Does t do e same ig o you oter side? See f you ca ake bo sdes feel e same. Wy do yo ik oe am fees deret? See f you ca wok ou ow o ake t feel te sae
98
CHAPTR 0 SBI TRNING FOR CREN
Dr 1: wo chide face each ohe each wih a enns bal hey wl sa by bouncig hei ball o he oher person hrowig i wih
heir igh had and cachng i wih her lef had Boh chlden will how and cach simuaeousy whch speeds up her reacons Once hey hae maaged o achiee his hey wi hrow wh hei e had ad cach wih hei righ had
Dr 2 One chid wil hrow he ba o he ohe wih he gh hand. he ohe chld wil bouce he bal o he ohe wih he righ hand Boh wll cach wh he le had Aer seeral cyces hey wi swch hands hrowng wh her e ad cachng wih her gh. Afer seeral cycles he bouce wi become he hrower ad ceesa
Dr 3 Boh chide wl hrow he bal. hey wil sa wih a righ amed how ad a le armed cach ad hen swch o a e armed hrow and igh had cach
STABILITY, SPORT AND PERFORMANCE MOVEMENT
Sample Sessn Wam-p
Geera movemet to rase eart rae a prepare e boy o atio
Dyami exbiy.
Fas fee
Kee ap a baae.
Mai Body o the Sessio
Se Sep Game.
Weigt traseree wit pev otatios
Raig rogs
Doble Bal Game
Bas Lges w ams ot to e sie.
•
Laig o Liy Pas
Jmp a Rol
Spers
Simpe Sta.
•
Big Ba Boes
Sie Foot To a ea
Trowig patie wi a parte a) Towig alteaey w omat am a oomiat a or ooiao a symmetry b Trowig w oe a a ag wi te oer. c) a as a ball, a oe rows te bal to eir pater wile te ote boes te ba o teir pae Norma towig.
Karate Pes
Ball oowg.
Bog Ba Baae.
Ed o the Sessio
Seate Bal Boig.
Foor Brige wt te Swiss Ba
Greyos
Wal Pess w e Swss Ba
Spea baag a wate bottle o te bak
Ove e Top
Diamos
Bas Bge passig a eis ba er a ove e boy
Fis by eag some oe stetig eiqes May of te exerises om Pases 1 ae stabe for e bt tey ms be progressivey eveope Te ge evelopme seee is partiay mpora as t s easy to pass over e moe stat leves i favor of yami ris Tis a evetay et re ow as ey may o eveop e oaio pevi otro tat w ep em wt spotg teie eveopmet Te key s to mx p e less exitig b very impoa exerses wi te games aig as a rewar For ts easo Bas Lges ae ste before Laig o Lly Pas a Sie Foot To a Rea preees Kaate Pes a Big Bal Boes w are oe favortes Mi tampoies balae boars a wobble sios all a ieest a o a sessio bt oe agai a tem as vaatos o progessos oe te basi skils ave bee establse
300
CHAPTER 11: SAE OAES
Chapter 11: Sample Programmes he four phses conn coecton of brody ppcbe eercses For covenece coecton of eercses reevn o vrey of sports hs bee provded beow s gudene to stremnng progrmme hs does not men tht these re he ony eercses om the four Phses whch re reevnt to the sport hey hve smpy been prortsed for crty Progrmmes of hs nture re neded to be performed n compemey fshon wh the res of the rnng d testng progrmme or ech spor there re ddton specc musce egth tess nd jo moby ess h sports medce pofessos c ppy
o
Running or ecency nd speed runers need to emne ny unecessry sdewys or up nd down movemens her bodes need to be be o smoothy nd symmetrcy couer rote round secure cetr ongudn s hs w requre bnce nd moby s we s t nd pevc sby he runner mus be trned to mnn eur spn poston wth o eort so s ot to erfere wh her brehg ptte nd sp roton mobty he uner s g for shor foot contc tmes on the ground nd ths w requre good pevc stby o prevet coon or sdewys copse of he hp Ineecve gute cton cn so cuse copse n the sgt pne here he hp nd knee bed too much o mpct droppng the ruer's body on ech step d cresng muscur od sprnters ths probem mkes hem pper s though her body s wys behnd her feet rther th ther feet propeg her body forwrd. n ny runer t cn predspose he knee Aches tendon hp eors nd ower bck to nuy riori tests •
Stc bnce wth eyes open nd eyes cosed to check the sesory feedbck om ech foot d tht the CLA s mnned centry n snge eg stnce
•
Lunge o check md o ner rnge GM er pevc stbty d runk cotro
•
Stndng kee to check for hp d pevc sbty
•
Seted knee on Swss B o check the trun coro componet of he CLA
•
Sndg eg swg to check for secure CLA nd pevc sbty
301
STABILITY, SORT AND ERFORMANCE MOVEMENT
riori exerises hse : • A tnk nd owe mb tvion eeises
hse 3: • Medine B Sweep
•
Brethng ehnique
•
Mediine B Spi
•
Lsenng foot mobston
•
Puey Pu Dve
•
Cone body rotton mobiiy eese
•
Coss Body Pus
•
Stndng Steth Bnd Dve
•
Stndng Kee L Dive
•
Aeopne Seqene
•
Wkng Dis
hse 2: • Singe Leg Seted Boune
302
•
•
Lnges
•
Stepups
•
Spe nvders
hse 4: • Side Squ Tosses wih Medine B
•
Swy
•
Foow hrough Rotons wth Medne B
•
Bne
•
Sr Bounding
•
Sde Leps
CHAPTER 11 SALE OAES
Golf he golfer needs to ensure th he o she hs no bocks to joint otion from the foo l he wy though the spine nd shoulde A rm CLA o suppor tunk ottion good stbilsers of the pevis nd dynmc blnce e lso necessy f ny of these fcors e compomsed gofe cn be vulnerble o lowe bck wris knee or shouder injuries •
Seted trunk roton to check for trunk rotion
om he feet
•
Lumbopelvic mobiiy
Sttic lunge o check fo hp suppo om Gx nd cently blnced trunk
•
Lisening foot o check for lower leg mobliy
•
Dimonds to check fo extern roton the shoulder
•
Supermn o check integrtion of upper centrl nd ower contro zones
Priori tests • Sttic blnce to check for sensoy feedbck • •
Single knee li to check for pevic nd tunk stbility
•
Seed hmsring test to check fo spin propioception nd hmstrng length
•
otl body rotton to check for hip nd spinl rotion
Priori ercises Phse 1: • stening foo mobiliy •
Al Phse
1
exercises re relevnt
Phse 2: •
wstng Squ hrus
•
unge
•
Swy
•
itnic
•
Bnce
•
Any of he Phse 2 mobi ity poses
Phse 3: • Medicine Bl Clen •
Medcine Bl Sweep
•
edicine Bl Spir
•
Puley Push
•
Rottionl Pulley Push
•
Rottionl Lunges with edcne Bll
•
Swiss Bl Penduum
•
Swiss Bl Body Spin
•
Aeropne Sequence
Phse 4: • Side osses wth Medcine Bl •
edicine Bl Follow hrough Rottons
•
Kneeing Bll Blnce with rm movements nd tunk otions
•
Swiss Bl Side Rises
•
Penduum Lunges
•
Cork Screw
STABIITY, SORT AND ERFORMANCE MOVEMENT
Equesrin he eqestn thee requies sece CA hrogh eecive stblty symmey umbo-pevc nd hp mobity nd bnce When not on he horse movement nd posure hbis nuence nd reinorce sense o body orienttion nd weight dsrbuton nd ths ecs rider posiion when monted esing on the gound cn heefore iden he hbits which my be ecing the ridng poston Smy rinng o the horse o correct these mblnces cn improve he poston posue nd moblty of he de Priori tests • Stc Bnce •
Stc nge
•
Seed Knee on Bl
•
Sndng Knee
•
Spermn
•
mbo-pevic mobiy n l diecons
•
Seed orwrd i to ssess conro o the neut spne
•
Mn Sqt to ssess he unks esponse o hip bendng
Priori exerises Phse :
304
•
Any Phse
• •
Phse 3:
eecise
•
Medcne Bl Sweep
mbopelvc mobly eercses
•
Medcne Bl Spr
senng oot mobly
•
Pley Push
•
Pey Pul
Phse 2: • Snge eg Bonce
Phse :
•
•
Keelng Bl Blnce
• Pul Bcks
•
Bsc C-ups
•
Swy
•
i p Stetch
•
inc
•
Cok Scew
CHAPER 11 SAE RORAES
Fatbll - Hndbll - Bsketbll Dynmc mtdrecionl sports eqre good conto o momenm n l diecons the biy to dve powely om the lowe body the bliy o wthsnd contc om ohe pyers nd we controled jmps nd ndngs hese ypes of sport sstin hgh res of kee nle nd bck nes i dynmic bnce nd stbiy e no deqte Priori tes •
Al o he ondton tests
•
•
Jmpng nd Lnding
•
•
Side Hops
•
Rotonl Jmps
•
nsq
•
Leg Swng Lnge Progessons test wth ctching sks Add Shode nel Roton est for hndbl nd bskeb
Priori exerises Phse 1 •
An o he Phse
Phse 3 I
eecses
Phse 2: •
•
Pl Bcks
•
nges
•
Stepps
•
Spce nvders
•
Bdges
•
inc
•
Bnce
•
Any o he mobiiy poses
•
Any Phse 3 eecise
Phse 4: •
Any Phse 4 eecse
305
STABITY SPORT AND PERFORMANCE MOVEMENT
Cross-country Skiing hese thletes require strong neutrl trunk position combined with power hip drive Without ttention to detil in their dynmic posture, they cn esiy overuse ther bck musces to keep their pelvis secure incresing their risk of lower bck pin nd decresng their hp drive Priori tests •
All of the bsic tests
•
orwrd runk ncintion
•
Stnding Leg Swing
Priori ercises Phse 1 • Any Phse •
eercise
Lumbopelvc mobility
Phse 2: •
306
Phse 3: • Puley Push •
Puley Pull
•
edicine Bl Clen
•
edicine Bl Sweep
•
runk ncline Puley Push
•
Puley Pull Drive
•
Pul Bcks
•
Lunges
•
Step-ups
•
Spce nvders
Phse 4 • Side Squt osses
•
Bridges
•
verhed osses
•
itnic
•
Stir Bounding
•
Bnce
•
Side Leps
CHAPTER 11 SAE OAES
e
Cyclng Sm symmeres d devios ou o he sgitt pe c ect ececy d power cyciss hey shoud be tried to keep he pevs cosstet positio by ccessig the gute group d er how to e the hp without sde bedig he spe hey shoud so e how to keep the kee iged wth heir hp A secure truk usig ow eort bdomi cvy wi ow these thees to brehe ormy s hey cyce Compressg he body sprt stuto wi gve shor-term bs o power but he sme sregy co be susted i og rod rces od rcers d rithees shoud deveop idepede truk coro so th hey re ot over depedet upo their rms or stbiiy d so tht they do o resric her rb cge epsio by overusig obique bdomis Priori tests • he bsc ssessmet •
Sepup
Priori exercises Phse 1: • Seted Kee Li
Phse 3 • Medicie B Sweep
•
Greyhoud
•
Puey Push
•
Brdge
•
Progressve Luges
•
Cm
•
Icie Pk Kee Drive
•
Superm
Phse 2: • Sepups •
•
iic
•
Spce vders
•
Bridges
•
Luges
Phse 4 • Swss B Ebow Circes •
Ebow Support Kee Drve
•
Hp ger
307
STABITY. SPORT AND PERFORMANE MOVEMENT
o
Rowig Three common complaints associated with owing are lowe back pain, knee pain and stress fractures of the ribs (Karlson, 000). Full and coordinated joint motion throughout the kinetic chain s necessary to prevent over-stress in some aeas due to poo moblty in others. Fo example, poor hp bending mobility can cause owers to compensate by bendng excessvey in the spine and knees to each ther catch position, o they may ove reach with thei ams to stain fo a lttle extra range. lf these body pats are repetitvely loaded n postons ust beyond their safe zone, the whole knetic chain is compomsed and nury s ikely to occu. Rowers wil oen be tod to "keep their chest up in order to avod colapse of ths kind, but f they do not have sucient hp oint mobiity, o they ack sucient tunk and pelvc contol, ths wl not be achievabe. he abilty to contol the elatonship between the pelvs and the spine s critcal n oder to achieve an eectve drive but s aso essenta to minmse lower back stress. Priori tests • Basic tests •
Foward runk inclinaton
•
Supne hip exion
Priori ercises Phse 1:
As for the othe sports Phase 1 execises ae used to activate the trunk, pelvic and scapular stabiisers, develop awareness of the neutal spine and ntroduce ont mobiiy reationships.
308
•
Ball Bouncng
•
Greyhound and rogessons
•
Seated Knee L
•
Basic Bidge
•
Hp ops
•
Hp Swivels
•
Damond
•
Sphinx
•
Wal ress
•
Sraght Up Hamstring Mobilty
•
Windup Stretch
•
otal Body Rotaton Although this movement is not a eature of the rowng motion ts role s to remove myofascial restrictions which may nuence ont mobility.
CHATER : SAE OAES
Phase 2:
has 2 xrciss dvp stablty rlatinsips and stabl mbly. •
Sing g Bunc wth plvic il imprv lumbplvic cntl and cdinatin
•
O and O Squat hrust
•
Uppr Zn Sabiisr
•
ull Backs
•
ungs
•
tanic
•
Stpups
•
Al f as 2 mblity xciss
Phse 3
as 3 xrciss mphasis a srng div whil manaining gd tunk cnrl. •
Mdcin Bal Clan
•
Mdicn Bal Swp
•
uly ush Incin uly us
•
uly ul
•
uly ul Drv
•
gssv ungs
•
ncin ank Kn Driv
Phse 4
Many as 4 xcss can b usd baanc t cs arund th runk and plvis. Mxing up dircn f mvmnt and ntducing nnwing mvmns can p cuntract imbalancs and vus n nly n dictn. •
ai-up
•
Swiss Bal Ful rssup
•
Hip Rangr
•
Swiss Bal Elbw Crcs
•
Sd Squa sss
•
Ebw Supp Kn Driv
•
ss and Src
•
Sng g Squa
•
Ovad sss
•
Swss Bal Hamsting Cu
•
Quck Rtatns
•
uch Si-ups
•
Stai Bunding
•
Bal Bunc Si-ups
•
Swiss Bal Sd Rass
309
STABILTY SORT AND ERFORMANCE MOVEMENT
o
Swimming ower back pan and shoulder pain ae equen complains among swmmers. When examined swmmers wih owe back pain oen demonsrae ove acive eeco spnae musces (supercal long back muscles nadequae cono over he uncon beween he lower spine and he pelvis, and poo runk and pevc sabiiser acivaon. Shoude probems can come om a vaey o souces bu here are some common eaues. he runk is oen no sable enough o provide a oundaion o suppor he pull he scapula s oen no dynamicay sable and he genohumera (bal and socke) on is subeced o muscle imbalances. he oher mpoan hing o remember s ha you are esng boh or swmmng and or dry and ranng is no unusua o a swimmer o be uninured unl he or she akes up srengh raining n he gym. Priori tes • ouble A Rase •
Seaed Hamsring es
•
Saic unge
•
Sanding Knee i
•
Seaed Kee i on he Bal
•
oal Body Roaon
•
iamonds
•
Wal ress
•
Supean
•
ouble A Floor ress
•
Sandng eg Swing
•
Acve Shoulder nea Roaion (Wndscreen Wiper
Priori exercises Phse 1: • Bal Bouncng
310
•
Sphnx
•
Geyhound and rogessions
•
Wal ress
•
Seaed Knee
•
Supean
•
Basic Bridge
•
Sar Hold
•
Hip ops
•
Saigh Up Hamsring Mobly
•
Hand Sldes
•
Floor esses
•
iamond
•
Sandng eg Swng
•
Wndscreen Wiper
CHAPTER 11 SAMLE ROGRAMMES
Phse 2
Over he op
•
way
OTT Circes
tanic
OTT ressups
Floor Bridge
Upper Zone abiiser
ressups: Leves
ul Backs
riangle ose
upported Lunge
Eended Warror ose
upported ngle Leg quat
Revolving Lunge
tatic unge and rogressions
Hp and pine wist
ulover
1-3
Phse 3
Medcine Bal weep
traight ulley ush
ulley ull
wiss Bal Body pin
wss Bal ressup
•
Handstand: reliminary Basc tandard Advanced
tar equence
Phse 4
de qua osses
oss and retch
•
Overhead osses
yomerc ressups: Levels
wss Bal ide Raises
wiss Bal Ful ressup
•
Basc Curlups
oe ouch itups
Bal Bounce itups
Cork crew Chest Opening pinal wist
Chicken Wings Chest Opening Wih houlder nea Rotation
Tal-up
-3
3
SABLY SOR AD RFORMAC MOVM
o
Tennis F eectve ske pcin he tennis playe nees gea ntegatn fm the feet thgh he egs pelvs tnk an as Rtatna mbiiy f he pevs ve the hps an he shes ve he pevs sh be nestcte. evic an nk cn nees t be ynamic alw tha ain mby t pvie a fnain f pwe Wih pevic an tnk stabity he she becmes vlneabe as expaine in Chapte 2 bt he she is als pne t is wn msce imbalances T peven njy an maximse echica pciency the lwe cental an ppe nes mst al be manage. Prioriy tes •
Al f he fnatn ess
•
Wnsceen Wipe
•
Jmping an anng
•
Dbe A Fl ess
•
Se ps
•
Mmentm Cn
•
nge gessns es wth catchng asks
Priori exercises Phse 1: •
Any hase
I
execse t establsh basic acivatin an balance n al thee znes
Phse 2: •
Ove the Tp
•
Tanic
•
OTT Cicles
•
F Bge
•
OTT Twsting Sqat Thst
•
ess-ps: evels
•
OTT Scisss
•
Wbble Cshin Seps
•
ppe ne Sabise
•
Cmpass Balance
•
l Backs
•
Gba Sabity s Baance
•
Dynamic nge an gessns
•
Tangle se
•
Step-ps
•
xtene Wa se
•
Space nvaes
•
Revving nge
•
llve
•
ip an Spine Twis
•
Sway
•
Swiss Ba By Spin
Phse 3: • Meicine Bal Cean •
Meicine Bal Sweep
•
anstan elmnay Basic Stana Avance
•
Mecine Bal Spa
•
Aepane Seqence
•
Stagh ley sh
•
Sta Seqence
•
Tnk Rtain ey sh
•
ley l
•
Cmpass nges
Phse 4 •
32
Any f the hase 4 execses can appy tenns cntnng.
CHAPTER 11 SAML ROGRAMMS
Sample Group Session for a Professional Football Club his s an exampe o a taning session povided fo a pofessiona foobal team Initaly the playes fond even smpe execses challengng and qte a e expeenced postexecise soeness in he s eek o so Hoeve as thei stablty and oveent pates poved he injy ate n he eam sgnifcanty edced and playes epoted eelng oe condent abot thei bodies Wml-Up
wss B
Bal Foloing
itanc
•
nee ap and Balance
•
Ove the op
Sta Seqence
Whole Body Roaton oblty Execse
Dn stb
Wal Sqa h diagona Medicine Ba ovemen
•
Sspenson Bidge Say
sed Floo Bdge
nges
Basic
Bne
Wth added oaion and eyes closed
•
tdectonal th and iho bal catch
Eyes closed balance ih tnk side bend otaton and foad iing Aeopane Seqence
Jupng
Singe Leg andng
eap Sdeays ono one eg and balance
Dobe eg andngs th patne esistance
Osde Leg andngs th patne esstance
edne b • edicne Bal Clean •
edcne Bal Seep
•
edicne Bal oss and Sech
•
edcne Bal Folo hogh Rotatons
edicne Ball Ovehead oss
treth bnd
Space nvades nges ih Stech Band Ressance Fom atne
Foused stb-ob • eyhond
Clam
•
Cone Body Rotaion Execise
•
Hp and Spine ist
iangle ose
•
Exended Wao ose
Revolvng nge
THIS PAGE INTENTIONALLY LEFT BLANK
CHAPTER 12: NOTES FROM HE CLIPBOARD: REHABILITAION PATHWAYS
Chapter 12: Notes from the Clipbord Rehbilittion Ptwys Working with alees is an art as wel as a scence. We don't jus ave to appecate tei movemen, b aso hei moivaton, atiudes and beefs We aso need to undestand te context and envionment witin wic ey work and vey oen he cultre of e spo ts deveopment and atitdes ntegraon of spos medicne prncipes ino te coaching environment can be met wt esisance f he sports edcine professona doesn't comncate in a way ha s meaningl to te coac and te aee. Taking me o ndersand e spo and its demands oen saves time n he long r. Te foowng is of obseratons regading s work has been generaed om many yeas of roube soong fo alees and sporting ogansations.
Assume nohng and theefore consider everying.
Appy absoute atenion o dea both stcray and ncionally.
Technica poblems ae no "persona sye st because e alete s a hg yer.
Te best performe s not necessay the one w te east isses He is the one wo compensaes mos eecively for them Wen is abty to compensate s exceeded by e demands on s body and mind, a cycle of ny oen enses Assess accatey wiou peudice
Te issues whc predspose o nry ae say e same as those whc nuence pefomance. Assess the movements and conto tha e aete wi equre o encoune n s spo, even ose whch wod seem too obvos to examne
In orde o deveop sef-awareness and esponsbilty acivey engage e ahee by asking fo diec feedback drng execses Te abiliy o give igh quaty feedback may neve ave been deveoped n the alee b t can be eaed Acqiing this skl and provding opportuntes o use t increases condence and inteal moivaton.
Keep t reevan An atete who as neve been inued doesnt poriise preventon, bt f the pogamme might impove peformance, e w more eady engage wt i
Te ar of appyng sCence to sport s I making poenialy compex concepts seem smple and accessibe. Know the rocket scence bt teac it as og i s smpy common sense.
STABILITY, SPORT AND PERFORMANCE MOVEMENT
•
A coon eror n aetc evelopen to ranoy a varey an copety wo atenn o quaty An varety o trann r can enance oo k acquon bu w no aoacaly foer eal oveen abt f oun oveent fonaton ae no areay n place Te eperence of ato a aente atlee n a way to anae a tak un ter own partca paten an atrbue Tee pate ay no owever be te be taee for conne poveen o nry reance Pore atec eveopent by bun ece founaon an caenn e n a yteac anner
•
Pefo everyn wt eceence o e wap aco e wole poae Te n an boy note evey oveen pate weter t oo or ba o fee ony e o ecen eae no e neo yte
•
Peforance plaea an cronc nre relae o tann wc ony a ow any? "ow uc? "ow far? an "ow fat? wo ntn on "ow wel?.
•
A fo effote control. t away necency, facltae balance an ulae e o effectve uce pate
•
Tan for conence aapabty an ceavty Aete w tee qualte wo o ow to ove pobe an eplo oppotunte
•
ouncate an nerate. e lcpnay tea nee to be on boar. Altou nval prorte ay be fferen between pofeonal peonnel te overal oa oul be te a;e Gap n te proae eee f one pofeona' nn o no nence te plannn of oter ea eber
•
Keep e b pcre n n: on rane pannn ceate te cone for toorow alete, no ut oay' atlee
•
Pofeonal atlee ou enoy er oveent n tann an perfon, an o neran a e bet of e be know ow to ae look eay even wen t n'
Treatment Pathways Te folown otlne uare e reablaon patway aen for aete wt a vaety of nre Tey are not nene to be copreenve cae e Ter prpoe o ltae te reevance of nctonal et fo ee alee an e appcaton of te pncpe ecrbe ealer n e book to pecc peentaton Eac of te atlee e a cronc or recent nue Tey a prevouy receve tana ocal tean for te pan However, appoac a not peanently eove te probe For al of tee aete, ee wa a naental funconal oveent e can a tucral beaown
36
CHAPTER 12: NO ROM CPBOARD RABLAON PAWAY
The ennis Player with Shin Pain A 3-ye-ol teis plye pesete to te cliic wi bile mei si pi o s mots rio. Se ws plpbly teer ove e tibilis poseior b o oter muscoskeet p Perorace perpecve Te pye ws elively sow o e mk stbe we yig o cotol er momem o cou.
Te plye oice t er kees te to colpse iwrs we riig Se bee prctisig eercises i e gym ryig o gi kee cotol or ve mots Tis otlie escibes 30-miute sessio ime cgig er ptes Te plyer ws obseve wit er soes o ig testig.
Main Findings for Function Related Testing Bac balace eg Te eire eg rote meilly om e ip tig e knee iwrs eig e oot Tis movemet ws
mplie by ig simpe moveme Te gree e bce cllege te more eepy te leg wol rote Sevel pois so be cosiee rom is rest. Te ibiity to mii e emu i etr iices ter ivesigtio o ip corol GMGMe civity Te teecy to epe o e ie prt of te oo fo bce corol wil e s to ivestige sesory weess i te soe of e foot. Te espose to simple movemets wi eyes ope impies issocitio problems. Sac luge eg Te plyes kee ligme copse iwrs immeitey i te moveme. Se move er ips bckwrs iste
o owwrs iictig lck of eccetric cotro i G Leg oo e Tis est emoste to e tee tt se very poor wreess of te cet oefoo re vey itte
cotol of e oo ke oer t i te colpse posiio wee te meil borer of e foo ws cocig e oor Se ws ovesig ibilis terio posterior o cotrol er oot pessre i low weig berig posiio Se ws be o civte popiteus. Lely eca o ju Te tete woul ps o er stce limb wit e foot leg i iwy collpse posiio csig tibiis
posteior o repeitively cotrc i stretce posiio.
37
STBITY SPORT ND PERFORMNCE MOVEMENT
Treamen Approach Proprocepo-docao a e foo-ale e atlete rs wore o er patar srfae oeo w te isteig foot exerse Aer beig sow how to feel ow er ba ove i respose o er foot pressre se was able o erease er exesse peripera sle
ativy a irease te sesitivity of er foot orol Te sae teie was apple i stag w te atete feeig oveet i er p jo i respose to ages foo pressre Ts epe her o ae a sesory oeto betwee er foot a er p Acvao
Te la was se to estabis bas ativato of GMe a irease awareess e area of te aeral p Te bas Brige was se o esabls atiatio of GMax a eretiate bewee hp extesio a ba extesio Tis was iy progresse to Hip Swvels i e Brige poso to itroe ateatg GMax otratios Soe sple seate bog w ars strete aboe te ea irease e players eral toe a siate tr sabiliser avao Balace Havig rease e paar srfae sesory oetio a estabise atiatio of te gtea grop bas balae
was reitroe wit te alee fosig o te feelg er er foo Se was ily able to reogse e feeig of her lib oapsig a was able to orre t. Icreag fucoal loadg
Te atlee was agt a basi wa sat wh te Swss Ba orer o evelop a awareess of er spia posio ee a foot positio a eetri oro of er GMax I testig we leae tat tis athlete sie er pelvis bawars we perforig e lge to opesate for aeae eetr GMax oro Usig te ball ereases te oplexy of e oveet opare to a staar sat by iig te ber of possbe opesatios te ieti ai o foo o spe By aitaig a osise a ale postio it was easy for e alee o eet errors er ip oveet Oe te atlee fet sere i er ip foo a ee oro se was progresse to a ba ge Te bal versio sigy ereases te loaig o te lb aig a ieal ereate step towars fll boy weg oro
Re-esing a he end of session
1
Te basi ge was re-teste Foo ee a ip otrol was aiee o 95 egrees of ee exio O basi balae estig te atete ol eet orol probles early a orret te A foatio lie is a e be bil po a reasig ftioa eels Te ey was esabisg aware�ss s bewee te foot a te p a ireasg sesory awareess aro e foo a ae W tis i plae e posve sppor reex o be aesse to iprove p ee a pev otro
38
HATER NOTES FOM THE CLIBOAD EHABILITAION ATHWAYS
The Rower with Lower Back Pain This ahlt prsn wh svr rcrrnt piss lwr bac pan whch fail t rspn saar tratmt rgimns, an h was ab cntin wih his sprt t his prbm.
Man Fndngs for Functon Related Testng
Lboi obiiy pr mbiliy ad ssciat
•
Hasi lh i sii pr tn prprcpin an psra cnr.
Si hi xio pvis rtat pstrry at 80 grs f hip n
Sa oa il s tr l nt ary n h mtin
L pr ara pvic cnrl, vrs lassms rs
Miisqa lss a hip i.
aa pr tn rntati vr ach
Lely ea o jury
This ahlt as rlatvy mr b in hs sp than his hips, a ha pr awarss a cntrl f hs lmb-plvc rgn [n th rcvry phas his str, hs spin bn int in vy ary, pay bcas h ha grar "giv in t ha in hs hips, a partly bcas h ac th prpricptin an sabty in his spin prv t Ths plac hm in a pr pstn fr ngagg h watr rssanc his catch an plac maimm strss n his bac at h bgng his pl
Treatment Approach rprcptin ad actvati wr high pririis r this ath H sa with sm gn sat bcng th Swss Bal ryg t lan accraly i th sam pac ach im This adrss svra isss tr rinain trn stabsr acivai a prpricpt Flwg hs h practis basc mbplvc mvmnts, rcvring hs tra psit atr ach n Ths cmbnd mbty wih cnrl an prpricpn Th sam cncp was prgrss sing nly atral plvic tilts wth rcvry t nra wh bcing Fr h hp mbar sp ratnship, th spn hip in ts psiin was s as a sstai psiinal hl alw h ahlt imprv his hip mbliy and ra his bac Fr basc TrA acivai a ingrati, h athl a th Gryh rcs a th a rss H was accstm clapsg his tr int a d pst, s ths tw rciss intrc h cncp acivaing stabilisrs t maintain a nra trn psitn Onc h cl achv his, h prrm th sat rn tilt cmbin th ntra tr ctr wih hip Brig was trc t acvat th rwrs GMa an his acvatin was appid th Swiss Ball wall sat. Ths mvmt ha svra ppss Th rwr ha a primary mvmnt ysncti invlvng his hps a lmbar sp H w his mbar spi rahr han hs hips Th wall sat atrd his mvmt patt by achng hm hw his hips an ns whi mantnng a cnsstt spia psn In ths manr it wrd n nashtc prprcptiv a sabisng lmts, whl as anng cctric a cncnric GMa acvity
STABILTY, SPORT AND PERORMANE MOVEMENT
Once ese Pse eements wee esblised e we ws be t pess OTT Te bsc OTT incesed tnk sbity n te net psitn nd ten e t Ts ws dded in tis psiin t te tin e elnsp between e net tnk nd te fexin p Te seed side ilts wie bncin wee pessed te sinle le psiin stin n e bl Ts eqed e eel mement cn nd dynmic lmbpec stbiliy. Ttnic ws dded cdne sstned p nd bck extens ctiy wi netl nk cnl T cdine dynmc ip nd tnk stbiliy Medcine bl clens nd lnes wee ntdced wt ttin dded wen e bsic memen ws cieed. F w ld dynmc tnk cnt nd endnce te we ws sked s n e e wit s nds n is ed nd nel nk. He ws sked mntn is nk psn s e med fwd nd bckwds n e e Pley execises nd ene ym execises wee lly dded este cndence n tinn eninment
Evenal ocome ncesed cndence decesed pin nd et sptn ctiy
The Sprinter with ecurrent Groin and Hamstring Strains Tis tlee d tw ye isty ecent ny He cmpined f cnic tness nd s ps lss ecnic pcency nd esicted memen n is t slde Pi tese pbems emein e d sstined mn i knee ny
Main indings for ncion Relaed Tesing
Walkig iUs Lss f A wen seppin n e lef ft Tnk clpsed te it
asi bala: Extemey p blnce n b es wt te it e sy wse F iidty
eident n e i ft
Saig lg sig: Te ete ws nble t pem sndin le swn n ete le He lcked
scient blnce nd pec sbity t cee e memen
K ais i saig: Te tlee pled dwn wt s lissms dsi i sked if s
t knee
asi lg Pelis ipped tely nd nteiy Lmb spne clpsed nt exensn Hs t knee deed medily
Lkely ecan o njuy
Ts tete ws nble minn ec LA Wen seppn nt is le ft s tk wd clpse e t wic bised s le ddcs t ncese e le n extendin is ip nd mintnin bnce s GMx dd n ctite spntnesy n ny psn memen s is ddc p nd s msis wee eded cmpenste By plln is it slde dwn e tete ws nble t me is ebw bckwds in im te pecepn slde stiess wee ee ws nne ctlly pesent
320
CHAPTER 12 NOES FROM HE CPBOAD HABIAION PAHWAYS
Tis tl ws igy domi i is msrigs d rcor spi. H lso lcd t wss o dtct tt cosistly movd is mb spi istd of is ip. His poor r stbilisig sttgy dpdd po is co spi d is ip xors s is TA ws ot civ d tis mplid is figs of ip siffss T bsc of listig foot o t ig ws id to poor plvic cotol o t rig sid gi csig ovrs of is mstigs. Bcs t l cod o prodctivly mov is ips p d fowrd wi ip xtsio r i sitig dow positio plig is body ovr is xd foot wi is msrigs istd of psig is ips forwrd ovr is xd foot
Treatment Approach Tis t qird cssic pogrssio trog for Pss Ps 1 l xrciss wr sd o civ t's GMx GMd d TrA. T isig foo xcis ws criticl i improvig is bc d cogig orm stbiisig mcisms i is rigt lg. Sd lmbo-pvic movms d bocig w sd to icrs tts wrss d coto of is pvic positio. W Prss word o symmry d r stbiliy i posiio wic sbisd sc LA. Sprm wod o dissociio of lowr imb movmt m tr by rqiig tt o x d xtd is ip wit cosistt coro of is spi. T tlt smooy word tog Ps , imig for og body sp wit ow or. Lgs d Titics dvlopd postior ci cooditio wit r corol d sig g bocig cgd is body oritio ovr t xd foot. His OTT ws vly progssd rog to sig lg sqt trss for ig lvl ip xio ptig s d dcy to l is ig dift mdily o xio. Ps 3 ws import i sblisig corrct imig bw t tlts s d ips. T Mdici bl cs d swps trid rg cooditd xtsio of owr limbs om oor d coid o tri t LA t ig v. Bcs t lt dd o sm sgt triig pogmm i gym is ptt dd to b my sbisd Ply xrciss tid globl cotrol wit gtd trk posiio. T stdig sttc bd k div focsd t tl o ctivy movig is body ovr is sc ip. Ps itodcd spd d lod dmds to s coto s wl s ddig vribility to is sbiity cgs. Sir bodig srd t powr ws grtd om t tts or body witot t r postr big ctd. Oc tis t civd scr LA sti o is groi dcrsd Pvios tmt d rid o ctivt t mor stbiisig grops bt i ordr to b sccss y d to b combid wit popriocptiv d isttic wrss wo. Tis id i icy wi ts tcicl wor o t rc s i md ss of is movm probms d icsd is motivio to compy wi pogrm
32
SABLY SPR AND PERFRMANCE MVEMEN
The Golfer with Lower Back Pain s tete presente wt story o ncresng ower bck probems n persstent brrer to tecnc mprovement Se ws ttemptng to ncrese er power wt gym-bse resstnce progrmme but ws seeng no mprovement
ain indings o unction Related Testing
Basic standing position: e tete spye ecessve musce ctvty n er tbs nteror n
urceps n uet stnng. Se poor tone n er ower bomn regon n g tone n er upper bomn regon
Balance: Etremey poor w pcur gty n te rgt oot n nke.
Pelvic rotation in standing Poor wt tenency to over rotte te upper trunk to compenste
Seated forward trunk tilt: s poston provoke strong erector spne ctvty
Lkely mechanm o nju
ere were sever contrbutng ctors. e pyers ress poston pce er n umbr etenson wc ws sustne wt g erector spne use As se move nto er bck swng er poor pevc rotton cuse er to s er ps ecessvey sewys n sengge er upper om er ower t. As se begn er swng om ts poston er rgt ower eg w unbe to rotte eutey cusng er to try to orce er pevs nto poory tme rotton. Her spne ws orce nto ecessve etenson n se benng cusng compresson orce toug er umbr cet onts
eatment Appoach Stbty moby n wreness neee to be worke on smutneousy e rst step ws cevng stenng oot on te rgt se wc wou permt te ower eg to rotte normy n te swng. s ws combne wt stnng pevc rotton wreness to reuce te ecessve sewys wegt s n er bckswng n prove bss or mntnng te tense retonsp between te upper n ower trunk tt wou ow er to generte more power As ts movement vocbury ws beng eveope te pyer ws tugt Greyoun W Press n Sete Bouncng to ctvte vA n trn neutr trunk poston Se ws so tugt W Sut to e ow to ctvte G wtout usng er bck etensors n to ncrese te proporton o contro comng om er p regon rter tn er bck n ower egs. Once tese eements were n pce t ws possbe to progress nto Pse n 3 eercses suc s tc Over te op n Boy Spn s we s ntegrtng te yogbse mobty seuences or strengt n ebty As wt te sprnter te pyers rebtton ws srongy connecte to nyss o er stroke probems Aressng te movement brrers n ton to te stbty probems ncrese te speccty o te trement n trgete preventon o rter probems. Se ws be to resume py t proesson eve wt n · ncrese n tecnc procency n mnm scomort.
322
CHAPTER 12: NOTES FROM THE CBORD REHBILITTION THWS
The Tennis Player with Shoulder Pain This le-handed playe presened wh increasng aneo r shoder pan, paicary on open orehands and slce backhands He playing toerance had dropped to thiry mntes beoe pain stopped he
Main Findings for Function Related Testing
Psura bservain The paye had an ove developed uppe tapezs and pecoralis maor on her
le sde
On nomal gai, he playe dd no oae her pper ru eecively
Lune: The payer showed a tendency o tp orwad on he unge and an unwlingness to move ino
l range o moion
Shuder rain es The players head o humerus wold slide owad as he paye rotaed he arm
Trunk ran es The payer aed pooy in boh diecions.
Scapuar and tunk stabty was normal on oma tesing
Lely ec o jury When playng a orehand, he paye otaed hese as a block ahe than separating he pelvic and thoacc otation
Wihot his rotaon dssocaton, she dd no wegh ranser eecvey ding the soe and did no access poenal easc enegy n he t o generae powe. This cased her to overuse her arm to deiver power in he stroke On he slce backhand, he playe kept her ont knee elativey straigh and tipped her body orwad, casing he to poory positon he shoder As she payed he stroke n this position, he head o he herus dried oward, and her percepion o muscua eort was on the aneor sace o he shoulde insead o he poseior srace
Treatment Approach In standng, he paye was noduced o the Tota Body Rotaton eecse n ode to increase he awaeness o pelvc and hoacc otaton as wel as he available mobiliy. Ths was pogessed onto pelvc roaion ove the ed oo, ocusing on intaing the movemen wih he pevs and allowing the shoudes o olow Ths movemen was progessed nto a orehand movemen, ntegratng the am into the movement. The scapa awaeness eercise rom Phase I was peromed to ncease the paye's appreciaon o scapula protracton and retracion Ahough he scapar conrol was qute good n ovehead postons, he scapular mobility a lower am posiions was poo This entre sesson ook place on cou so ha the new movement awaeness cod immedatey be inegated nto the tennis stoke. The paye egarly peormed stabiliy eercses, so he tn, pevc and scapa stability wee sound Her probem was nconal mobty Once he mobiliy awareness had been esoed and assimilated no her movemen, the shoulder loadng was educed The player connued o pay o two hors wth no onse o pan
323
SABIY SOR AND ERFORMANCE MOVEMEN
The Footbaer with Knee Pain is ly d ndrgon onsttiv sgry o t ntior uit lgmnt in s igt kn on yr viosy ontind to in insing n nd ling o nstlty in is kn dsit t ligmnt sowng no sgns o nsiny on tstng lyr d undgon stndd lttion or is kn t ws now no long to trin or ly.
ain nding o uncton Related Teting
Basic baance: Etmly oor on t igt lg wt vis igidty in t oot nd nk
Standing knee i: ly tid s to t igt wn lng s kn nd ollsd
is to t igt wn lid is rgt kn.
Basic nge: vis tid ltly nd titd owd wt loss o k ignmnt on ot l
nd igt ks
Landing from a basic jmp: oss o nom sok song motion in t kn nd i yr
lndd wit st joints sing mo n tn ws nssy Mechanism of continuing pain rigidty osvd n t igt oot ws onmd wit t listning oot is ly d no vi tii rottion w td t slokng mnsm o t kn.
Wit ulty ositiv sot mnism t lyrs di nd gltl ms tivity ws md. Witot tis ontol sd mldtv strtgs lik stining is oints to o wt imt s wl s king owrd momntm Wt oo GMd nd GM t lys lvi stlity ws indut to o wit ng o diton tivitis. oo vi ltorm ld to loss o tunk onto nd stlity wi insd t os ting on is kn
Teatment Appoach l o t Ps riss w sd s ts y ws intilly nl to tivt t or v stilisrs tiil ottion nd snsoy dk om t igt oot ndd to stisd to nl t lvi stiisrs to tivt. ly omd tv listning oot iss to imov tis s ws kd wit Clm nd dg ss to nog tivtion o t lv stilisrs Surmn trind t y not to olls s i wn it ws wigt ing nd to imov t symty o is . Ps iss w ddd to t og am wit msis on mintinng vl C s t y tndd to so is t tid to t rigt tog it St nd ng wr ioity movmnts. S nvdrs dvlod stngt in t lys dtos t ndd to os on nding s is to void tiing s t ssvy orrd n Ps 3 most o t ss wr sd in odr to oodnt nd sun t i nd kn movmnt n ddition to t listd Ps 4 riss t lys sttgis o ontollng momntm w ddrssd s took to si sts to k momnm w only two sts w nssry is ws t rsult o ling to do is n o gvity tvy to k is sd Ptl ws tkn to ddss ndngs J ms silly i onttd n t i ving tkn n o wi rstod nosnsoy mnts s wl s stilty nd stngt t ly otd ing strong is n diminisd nd s sd nd giity imovd ws l to t to Pmi g ly 324
CHAPTER 12 OTE FRO THE CIPOARD REHATATO PATHWA
The Dressage ider with Lower Back Aching and Peormance Problems s rider presented wt ongoing spn pin s wel s persistent perfone brriers Wen observed se rode wt er weigt predominnty down er rgt sde. s wit mny riders se d story of ls rom orses sine idood.
Main Findings for Function Related Testing
Satd ubo-pvic ata tting: Poor to te le.
Standing kn as: Poor wen ing te rigt kee.
Satd kn ais on th ba: Poor wen iing te rigt knee.
Basic baanc: Poor on te le eg.
istning foot: poor on et side
Lely eca o ju
e reltionp between ts rders e foot e side o te body sense of body orenttion nd blne menisms ws impired. Her testing resuts re ommon n rders wo sstn blows to te pelvs nd bk troug ls nd sometimes being kiked by orses. ese blows n nterrpt nol pelv menis nd te effet n ontine to nene riders movement nd ontro despite te orign pin o nury subsding e rders sensory eedbk ws most onsistent troug er rgt side. Se ws nbe to eveny wegt ber in te sdde not due to pn bt bese se pereved tt er wegt ws eveny dstrbted wen er C opsed over er rgt side. is ws er "no poston.
Treatment Approach e min m for ts rder ws to ieve symetry n order to releve te stress on er spine restore norm umbopelvi moblity nd low er to se weigt nd eg ds eetvely. o enbe te rider to strt estblsng C te le oot ws stimlted wit te istening oot eerse olowed by terl pelv tltng in seted position to relese er et side. One se ould sit wit weigt trog bot sides of er pelvs se ws ntrodued to seted bounng wit er s streted bove er ed n order to prte netr entred trunk poston Pling a broomstik in er nds s se st wit er s bove er ed se prtsed boning wit lter pelvi tlt ndng on one side of te pevis bouning n te entre nd ten bouning on te oter side wle keeping te broomstik orizont e Greyound eerise nd te W Press rter enorged trunk symmetry nd r tvton s brdging wit ip swives strted to estblis GM tivty nd mbopevi mobilty e rider prtised stndng blne eerises to enourge pevi stbity stble entrl body orienttion over bot sides of te body nd inresed sensory eedbk om er le sde. One se ws ble to sit eveny forwrd nd bkwrd umbopelv tlting nd tig slides or pevi rottion were introdued to enbe better movement in response to te orses motion e rder old progress nto Pse wt Over te op nge nd itn to inrese nterior nd posteror in blne nd stbty Sitting on te b to pero boning nd mobity eerises proved to be very eetve in ssistng te rder to nd new positon wen on er orse Se imgined te eeling o sittng on te b s se rode nd se ound tt ts elped er to nd entrl positon e orse ws be to stke o into nter elly on bot sdes s rest entr blned position deresed te stress on te riders spine nd lowed it to respond to te orses movement mproving te seurity o er set 325
STABT SPORT AND PERFORMANCE MOVEMENT
The Triahlee wih Chronic Achilles Tendoniis his lete d een srgging with le chiles tendon in o tree mons Se hd undegone n eccenric lodng ogmme nd consevive tremen including elecoery nd so tsse mssge wc did not hel nd se ws une to conine nnng.
Main ndings for uncton Related Testing
Looking gi the thlee demonsed symmey in elvic rotton She dd no dvnce the righ side o er elvs s she sed o er e oot csing e to ush hder wth her e cl
Standing knee li e lete ws une to mintin strigt suoing let hi s she risd he
gt knee. •
Lnge Poo evic contro nd unwngness o detely end the le hi ws oseved
Liening foot e lete ws une to te her oo essure on the oor Both eet were
nctony igd nd ne to rovide ccurte sensoy eedck.
Baic balance he hletes ody rotted o te e when stndng on he le eg
Lkely mechanm o nju is thete hd cominton o silty nd moiity issues He oor GMed nd GM ctivton csed he elvis o colse on imct wi the gound incesing oot contc imes nd owe lm loding Se lso hd
ndmen ocomoion dysnction in t se cked symmey o evc rotton s se n csing er t over sh wi he c musce
Treatment Approach n oder o direcly ddess the omechnic secs o e olem e lete ws tugt cone ody roton wie ying on he sde Se ws srsed o nd e mked dieence in her moiiy om on sde to te ohe Once se hd eerienced ths se ws sked o ly the eeing to her nol wkng smly noticing evic roion s she moved Bsic Pse GM nd GMed eercises were leed n ode to eeience ctvton his ws ogressed nto weight eing with the Lunge nd Ste-u to gin cono og oue mid nd nner rnges e stnding Stretch Bnd Dive om the lunge osiion ws used to gve e thee e eeing o moving he hi orwd over er ed oot using GM nsed o oversing he clf he Se ws rogessed y dding ig knee l om the trl leg mng o increse the seed o hi etenson on e suotng leg Once he thete cold control n inner rnge GM contrcion in snding cl ises were dded ensng h e letes ody cod mintn its ignment e igges ctor in this letes ecovey ws etment o er uty movemen tes rte n csng eclusively on egmens o the ciles endon Once the cone ody rotton ws reestsed ong wt n iity o sot e ody weg on mct wi the gound nd then o etend e hi e tetes symoms egn o dmnis Se ws e to eu o running wthot ure oems 326
CHAPTER 12: NOTES FROM TH POARD RHABILTATION PATHWAYS
The Goler with Shoulder Pain hs ht hd oyr hstoy o n oss hs rgh ur trzs gh sul nd gh hoolumbr hd nvsd g dl o mony on tmnt th no movmnt n hs symtoms Ds th mont o trtmn ths h hd vd no on hd vr lookd hs sng l o hs or trmnt hd bn dtd o th o n no th s o th ss strss
Main Findings for Function Reated Testing
oa boy roaio mly oo o th rgh
oa boy roaio wih hps a kees be: rovokd h ght h to shoo bkds drong
h l sholdr
hoacic roaio norml
•
Cervica roaio norml
•
Exeral oao o he righ shoer modly srtd
Prforanc rciv Undsrbl sng n h yr tndd to sng h ub rond hs body on th bk sng
dsonnng th m moton rom hs body ikly cani of injury Du o v roon strons h yr s shng hs rgh h bkrds hs usd hm to do hs shoudr s h sng h lb bkds mkng nssry o hm to ov l h h musls o hs
nk nd osor sholdr on th ght sd
Treatment Approach h mn ory o ths thlt s o so h v otton nssy to ot hs sng ormd h ol Body oon s to sr song moton n hs h olod by Pv Rotton ovr h Fd Foo to rs hs rnss o th lv oon movmnt nd sbsh t s r o hs movmnt vobury h thl s lso ght oms sthng At h nd o ssson I , h hl r-vtd hs sng nd ound tht h oud sng hou dsomot nd h n nrsd snston o rotton h hts rogrmm s ndd o nd h Phs I rss Gryhond Bs Bdg Pos nd Cm s l s Dmonds ddd Phs 2 rss tn Ov h o nd Ssnson Bdg nly h yog-bsd mobly suns om Phss 2 nd 3 ddd
Eentual outcome r sv monhs on h ogrmm h th s bl o ot grly movd rormn h mnm dsomot
327
STABLTY SPORT AND PERFORMANCE MOVEMENT
The Footbaer with Lower Back Pain and Groin Pain The player was refered by his professional club wth a history of lower back pain ad acute rght gon pain which stopped him payg. Heia had bee elaed as a possble diagoss.
Man indngs for nction Related Testing •
Static unge: vey poo cono of pelvs, kee and trk, deceased hip exio, foward inced
tunk •
Doube am aise: poo trnk corol, no evidence of abdoina aciviy in respose o am ase
foward pelvc shft
Singe knee aise: oss of cono ove he rgh stance leg, depedece on rght lassus dos, right
side beding of the nk o lng he ght kee, overactve fee.
Papabe insuciecy of utdus a 45 leves
Likely mechanim of inju
Pray stabilty of unk and pelvs
Treatment Approach Ae manual theapy eatmen o the pevis, he paye was taugh couter body oao in side yig o esabsh beter musce pates aroud hs umbar spe He perfoed hese along wih Greyhoud Basc Brdgng and Superman as his st pogamme ay the player had poblems with very siple movemets He was unabe o st o a Swss Ba wth hs ams above hs head ad he move his gh a dow o his sde withou osig coo of hs tunk. He was aso uabe o perfor a siple Wa Pess This udenes the mportance of assessmet whou prejudce: tenaoal eve athees would be expeced o be abe to perfor such spe ovemens u they are sedo evaluaed To ovecome these pobles, he pl aye needed to be taugh correct beahing pates. He was uabe o sablse hs nk usg an efcen muscle pate and his ove depedence upo hs obique abdomia Is had foced hm o use an uppe chest beathg patte Oce he eaed how to breahe ad how to use he Baloo cue to corect hs pose, hs stabity patte chaged ad his pogress was swi Once he basc TA conacto was estabished ad tegrated wih OTT, hip exo was added wh he Squa Thrs and eventually he sngle eg Squat Thst Spina rotato cotrol was added by wstg he squa thrs The colapse of the playe's k and probles wih mainaing a song verical axis was addessed wth seaed bouncing wih pelvc its, progessing to single eg seated boucing wth pelvc its The sem-suppored lunge wih he Swss Bal helped the paye to deepen his hp movement wth contr which then ansfeed over oo ora body weght lunges The payers owe back pa was resolved one sesson ad he groi pa resolved in three sessos Recommendaons were made for contued pogesson of the players dynamc sablty to develop o an acceptabe eve for he demands of hs spo 328
APPENDX COMMONLY USED ERMS
The Long Jumper with Chronic Bilateral Anterior Compartment Syndrome his athlete had sugged sice he ealy teeage yeas w th shi ai assocaed wth ug ad umg Ths had eeualy escaaed o a comame sydome iolg he tbials aeio o both sides o whch she eceied a bilateal ascotomy his had aled to correct he oblem ad he athee usued hysotheay owee deste stabilsig execises beg escibed thee was o imoeme i he athees symtoms She had o bee able to u o thee yeas ad ee walkg could ooke he symtoms She aso sueed om elic ad h ai ad gh shoulde ai
Main Findings or Function Related Testing
Basi baane exemey oo wth a cioaly igd oo o boh sdes
Stati an ynami nges both oo with ig o the uk to the ight The his moed
backwads ahe tha dowwads dcatg uwilgess to use GMax ecceicay
Dobe am aise elis ded oad makedly dcatg oo uk coto ad ostual habts
Saning nee aise oe deedece uo latissimus dosi o boh e ad igh stace
Lkely mecansm f nj
Ths athees mary baace saegy was o oeruse he ibiais ateio musce She also atemted o ul he tiba oe he oot to moe oad istead o usig lage oseo eg muscles to ush he body oe he oot I orma sace she was uable o saighte he kees o his ad sood wth he es shed orwad Isead o ug wh he tuk suoted by he elis she colased he se ito a dee exesio ach so hat he els as cared behid he sie th he his ey exed To coueac this she tied o ull he shoudes back a attemt o moe he ostue as istucted by he coach This combiato ut he elic musces a a disadaage ad iceased he deedece uo tbals ateio The aea o he ahetes owe egs was cogested had ad ackg a omal labe musce quaiy
Treatment Approach the ital sages ths athlee equed myoascial eease to the scaed aeas o he shis i additio to so tissue mobisato ad maua lymhaic daage This was ecessay o establsh a healig eomet hough educig cogestio ad iceasg ormal ciculao Rerag o moemet attes was he key elemet to ecoey o he athlee howee as he aua ate o locomot io would coue to aggaate the aea o he ai Step J was actiao o the elic ad tuk stabilises Ahough the athlete had bee eomig stabilisg
execses she as o usg he muscles that hey wee desiged o addess She stated wth asic Bdgig os ad i Swies as well as Clams ad Stadig Kee ess She eoed Geyhoud execses Suerma ad al ess to ea to coo a eutal tuk ad coodae mb moemet wih t sabty I ode to eae o weght beag execse she eomed listeig oo execises olowed by Basic Balace
329
STABILITY, SPORT AND PERFORMANCE MOEMENT
tep 2 stalishd stoao o Cout Body Roatio ad icasd th salis oadig y addig Ov th To
Titaic Sussio Bidg ad h Suotd Lug tep 3 ocusd o achg th atht to div h hi ad ov th suoig oo so th Stadig K i
Div ad ully u Dv w addd A satic ug with atal asc sstac to th s ovd o xtmly ctiv i coodiag th t wth th lvis
Eventual outcome This was ot a "uck x t ook som m o h issus i h oca aa to omals; howv th athl was a to tu o uig sva ims a wk
330
APPENDIX 1: CONY USD TRS
Appendix
1:
Commonly Used Terms
Positional Relationships Anterior (or ventral)
Inferior
Te ot uace o e body o ucue wti te body t ca ao decibe a elatop bewee body pat e : g e teu i anterior o te ug o ateio ao ea towards te o Te ug a a ucue wi ave a ateo uace
Te ucue lowe o e body wi epect o aote tuctue eg you ee ae eio o you knee.
Posterior (or dorsal) Te back uace o e body o uctue wt e body, eg you back you poteo uace, ad you pe i poteo to you ug.
Superior Te tucue i ige o te body wt epect to aoe tuctue eg. you ead upeo o you oude
Proximal Te pa o a body uctue at i coet o you body cee eg you eu oe poxal ta you tbia
Distal Te pa o a body tucue wc e o you body' cetre eg you ad i oe dia ta you ebow.
Movement Terms Spine
Hip
bedig owad. Extension: bedg backwad Lateral fexion: de bedg
ovig e tig owad o bed te p. Extension: movig e ig backad o tagte e ip Abduction: ovg e ig away o e dle o te body. Adduction: ovg e tig owad o aco e idle o e body. Lateral rotation: te g u outwad. Media rotation: te ig u wad
Flexion:
Knee bedg e ee Extension: agteg e kee.
Fexion:
Fexion:
Shoulder ovg te a orwad ad up a agt le Extension: ovg te am bac a agt le. Abduction: ovig e a away om te body Adduction: ovig e a i te decio o o aco te ide o te body. Lateral rotation: ovg e a o at e de uace ace eaivey owad Medial rotation: e iide uace o e a ace eavey backwad Flexion:
331
STABILTY, SPORT AND PERFORMANCE MOVEMENT
lanes of ovement Sagittal: Te pane of exon and exenson, o forwad and backward oton, eg cycng Corona: Sdeways otons e pane of abdcton and addcton, e.g. perfong a cartwee Transverse: Te pane of otaton wtn e body, e.g. stkng a baseba.
uscle Contracton Terms nner range: Te sce s actng wen s soest e.g. f yor ebow s y ben and yo t to actvey bend e, te bcep s contacng at ts sortest.
Outer range: Te sce s conractng a ts ongest, e.g. n e a p p, sartng w yo ebows sag wod be sartng n e oe range as e bcep s at ts onges.
Mid range: Te pon beeen ese wo extees, and say e sronges poston for a sce, eg. te p p s ease f yo sta wt yo ebows ben.
Concentric: As e sce geneates foce soens e.g. te bceps n a bcep cr. Eccentric: As e sce contacs engens e.g. e qadrceps as yo ove no a deep sqa Isometric: Te sce does no cange eng as conracts, eg e wegt fe odng a bar ove er ead s ceary wokng er sces, b ey are sstanng a poson and terefoe no cangng eng.
otor Control Terms Base of support: Te oa area contaned beween sface contact pons of e body e.g. standng on one foot oers a sa base of sppot. Sppotng yor body on ands and knees oers a arge base of sppot. A ager base s geneay ore stabe
Postural control: Te body's aby o ac aoatcay o contro s eqbr n response o feedback o vsa vesba (nner ear) and soaosensoy (sces, endons, skn and gaens) soces. s aso e bodys abty o prepare for oveen n response o e pse or dea to ove, a esponse wc gges wegt s and sabser actvty o podce a fondaon fo oveent Ts pepaaton s caed feedforward response
Dissociation: Te abty to ove a body pa sooy and ndependenty of ote pas. f yo x w goba sce gops t w ake dc o ove feey de o excessve sce enson.
332
APPENDIX 1 COMMONLY USED TERMS
Popioceptio Awarnss jnt stn r jnt tn gnratd snsry dak th dy Positive suppo elex h rsns h and kn xtnsrs t stulatn t th sl th t, usualy wght arng
Ope chai Mvnt whr th dstal nd th vnt sgnt s nt xd g thrwng a al Closed chai Mvnt whr th dstal vnt sgnt s xd g lg rss
Motor Learning Terms Explicit leaig ang that urs as a rsult aqurng a undrstandng ruls r rsss nts r rl-slvng stratgs; th rsult ng taught "hw t d stng
Implicit eaig ang that urs unnsusy wthut awarnss that lang s urrng It s usually dut t xrss knwldg aqurd n ts way
333
SABIIY SPOR AND PERFORMANCE MOVEMEN
Appendix
2
List of Common Patterns
Trogout ts oo ay usce actio eatiosps ave ee dscussed. Tis tae suarses tese elatosips Te directoal elatiosip spy eers to e posto o te overacive groups wi respec o te deractve groups. Directional
Anatomca
Oveactive
Action of oveactve
Undeactive/poory
elatonship
reatonship
muscles
m uscles
timed m usces
Vecal
Popoion of
Pectoalis majo
Ceang and
TA mutfds
ppe to lowe
Pectoalis mino
controng foce
nenal obles.
body used fo
Aneo detoid
Vecal
Poo foce tansfe
foce poducon
hogh tnk o
Oveuse of ams
pelvs
Lowe leg activy
T bas anteo
with espect to
Pulling leg forwad
GMaxhamsngs
ove fxed foo
faing to psh hp
hp activy Vecal
forwad ove fxed foot
Lowe leg activy
Gastocnems/
Sablising he eg
Poo GMed GMax
with espect o
soles/flexo
pephealy
nstable CA
pelvs-hp conto
hacs
Vecal
Lumbo-pevc
Hamstings
Conolling exenso foces
GMax mltfds
poseio
egion to hip
Eecto spnae
a lumbo-pevc-hip egion
Veca
Pelvs o hip
Supeicia
Conolling he pevchip
Tansvess
abdomnas
elationship
abdominis
Manaining he poseo
GMax opposte side
anteio
(ects abdominis, extena obqes) and hip flexos (iopsoas and ectus femois) Diagonal
Pelvis o
Lassms dosi
oblqe sng
conalaea sholde Laeal
Laeal
nk to
Quadatus
Managing the poson of
nlaeal pevs
lumboum
he tnk on the pelvis
Medal o
Addco goup
Contong the hp
aeal hip Aneoposeio
334
GMed
GMaxGmed/deep otaos of he hip
Uppe imb to
Pecoas mao
Supportng and
Seaus anteio
tunk
Pecoas mno
ansfeing oad beween
lowe tapezis
Anteio deod
he uppe lmb and nk
otato cuf
Aneroposeio
Lumba spne to
Hip fexos
Sabsng he
Tansvess
coss patten
pelvis
Eeco spinae
lumbo-pelvic elationshp
abdominis GMax
APPENDIX 3
SCORNG CHARTS FOR TE BASC FUNCTONAL ASSESSMENT
Apendix 3: Scoring Chas for the Basic Functional Assessment h Bas Funtonal Assssnt s a gnral array o tsts whh an ald to anyon nvolvd n sort It s not ntndd to sorts s ut ovrs th an aras nvolvd n as ontrol For or noraton on sorts s tstng rr to Chatr 11 o th ook h ollowng harts an usd to rord a asln rsson o hysal otn Funtonal ovnts ar dult to asur ojtvly as thr ar any varals to onsdr thoughout th knt han h ntnton o ths tst rodur s to qukly and sly hghlght ontrol rols whh should onsdrd whn lannng tranng rogras I any o th tsts sors 2 or or t quals as a Hgh Prorty ara th su o all th totals n th Bas Funtonal Assssnt xds 5 th ovrall ratng or th athlt s Rdal Hgh Prorty (RHP th sor s twn 3 and 5, th ratng wll Rdal Prorty (R) I th sor s 02 th athlt s ratd as Cotnt (C On you hav don ths orulat an action plan. Work out your rorty aras and rr to th ook or a lan to addrss th. Look at your tranng rogra: ak sur that t addrsss your rorty aras For xal you hav oor lowr and ntral ontrol hong and oundng wll nras your rsk o njury. Prorts rovnt n your ontrol whl workng on xlosv owr o oth lgs nstad o altat lgs n ordr to sats tranng goals whl dvong th ovnt atts to suort th Fnally work out whthr your ndngs an lnd to your thnqu h onts rsntd n Chatrs I and 2 an hl you to lnk tst [dngs to ovnt ssus.
335
STABIITY, SPORT AND PERFORMANCE MOVEMENT
Basic Functional Assessment Charts
Dae of bih: Dae of esing:
Balace Scorig
Seect o he ghes scorg eror hat o obseve .e select o oe o the irs hee
oos. Add a oi each f oo o ace xg are observed. Baance
Eyes oen
Eyes cose
baance
baance
R
L
R
L
Wobbes Foot shits
2
Toe toc
3
Foo igid Face fix Toa:
Balace subtotal: Mobiity Reatioships Scorig:
Ccle te reeva score
Doube am ase
Seae hamsnges
Pevis rotated forwad/
Sia eta is ost
Toal boy oaion
R
L
Tr imi is 1/3 of
2
2
semicircle
sia cve deeeed Pevis/weigh shifted
Kee does ot fl
T mi is 2/3 of
orwad
sragte
semicircle
Shoders ess ha
Icorect oot esse
180 degees
esose
Toal:
Toal
Mobility relatioships subtotal: 336
R
Toal:
BAC FUNCTIONAL AEMENT CHART
Lower and Central Zone Stability a) L leg
Ees cosed
Sic
Reg
Lunge
od od sc lunge
Reg
L leg
Dnmc
od fowrd unge
Knee
Knee
Knee
moves
moves
moves
inwards
inwards
inwards
Pelvs tips
Pevis tips
Pevis tps
sideways
sideways
sideways
Hips move
Hps move
Hips move
backward
backward
backward
(umbar
(umbar
(umbar
curve
curve
curve
deepens)
deepens)
deepens)
Trunk tips
Trunk tps
Trunk tps
sideways
sdeways
sideways
One arm
One arm
Trunk
drops
drops
coapses
ower
ower
forwards
than the
than the
other
other
Lp biting
Lip bting
Moving
or facia
or faca
shoulders
fixng
fixng
back
Reg
L eg
owd owd
initiates return to stat position Rigid font
Rigd front
Lp biting or
foot
foot
facia fixing Rgid front foot
Tol:
To
To:
337
SABIY SPOR AND PERFORMANCE MOVEMEN
b) Stanng kn
R t
L L
Sat kn t
Hip hitches up on
Hip hitches up on
the ifting sde-tunk
the ifting sidetunk
shotens on that side
shotens on that side
Stance hip moves out
Pelvis moves out to
to side
side
One am moves lowe
One am moves owe
unk tips sideways
unk tips sideways
eg does not ift
Leg does not ft
staight
staight
Facia fixing
Facia fixing
Foot fixing
Foot fixing
Tota
Tota
L ad ca z cl ba Upp Z C Damons
R
L
Sat kn t
Shouldes move
Head otates
towads eas
backwad
Foeams ift< 10cm
Shoudes move up, o scapua wings of ib cage Pevis difts fowads Stomach potudes
ota
Upp c z bal
Tota
R Li
L L
BASIC FUNCTIONA ASSESSMENT CHARTS
. Baic Global Control Speman
R am/ L eg
L am/Reg
ased
ased
ed otes bckrd Soders moe p o scpu gs o ib cge Chest drops o usupported sde Pes rotes upds or dods o usppored side Somch potrdesspi cre deepes Ta:
Score summary: Balance Mbiliy eainshps Lwe and cena cnl Uppe zne cnl Glbal eainshps
Overall total score:
Action plan:
o
Priority ar eas:
e
Strengh and condtonng programme mplcatons:
Technique mpicatons:
339
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BIBIOGRAPY AND REFERENCES
Bibliography and References Abt Sogla .M Bricj M Jolly l, Lphat S & u F 200 Rlationshp btwn cycling chanics and co stablty Joual o Stngth and Condtonng Rach, (4): 300-304 Aon R 996 Mndul Spontan Rtung to Natual Movmnt. North Atlantc Boos Brly CA. Andrson .: 996. Biochanics and unning conoy Spot Mdcn 22(2): 689 Balow W.: 93 Th Alxand Pncpl: How to U You Body Wthout St Victor Gollanc London. Bgar A: 1989. Stablty of th lubar spin: a study in chanica nginring. Acta Othopdca Scandnaca, : 20-24 Bsr TF Lloyd D.G. Acand R. & Cochran L 200 Anticipatory cts on n oint oading durng unnng and cutting anous. Mdcn and Scnc n Spot and Exc (): 6-8. Bolgla LA & Ksula DR: 2000 A w of th rlationship aong n sion uadcps inhbition and n ncton. Jounal o Spot Rhabltaton, (2) 0- 8 BlocSaxton lE, anda V & Bulloc MI: 994 Th inunc of anl spran injry on uscl actation duing hp xtnsion Intnatonal Joual o Spot dcn, 330334. Budn A.M. Grshaw N & Walac ES: 998 Hip and shouldr rotatons durng th golf swing of sub 0 handcap playrs Spot Sc (2): 1656 Butt A Coius M Danats W & O'Sulian : 2004 Spinal inatics and t uscl actity in cyclists: a coparison btwn halthy contols and nonspcc chronc low bac pain subcts: a pilot nstigaton. Manual Thapy, (4): 2-29 Cas Me ost NE & Wright e 2006 Randoid controld trial of spcic spinal stabiiaton xrciss and conntional physothrapy for currnt low bac pain Spn, 3(9): E608 ,
Chappl D Yu B Krndall DT & Garrtt E 2002 A coparson of n intics btwn al and fa cational athlts n stopjup tass Amcan Jounal o Spot dcn, (2): 2626 Chistina RW: 996 Majo dtrinants of th transf of traning: Ipicatons for nhancing spot pfoanc. n: Ki KW (d.) Human Pomanc Dtmnant n Spot Koan Socity of Spot sychology So pp. 25-52 Corfod M. & Mottra SL: 200. Mont and stably dysncton: contpoary dopnts. Manual Thapy, (1: 526 Cowan SM Hodgs Bnnl KL & Cossly K..: 2002. Altrd astii rcruitnt whn popl wth patloforal pain syndro copt a posural tas Ach Phy d Rhabl, (): 989-995 Cowan S.M Schach AG Bunr Bnnl KL Hodgs Cobu & Crossy KM 2004 Dayd onst of transrss abdoinus in ongstanding gron pain Md Sc Spot Exc, (2): 2040-2045. Dc M Tory M oonan T Rir A & Strrt : 2002 Landing adaptations ar ACL constuction. Mdcn and Scnc n Spot and Exc, (9): 408-43 D Luca L. Di Giogio Signoilo G Sorntino E, Rilin G DAor E, D Luca B. & Muray A: 2004. Rlationship btwn hiatal hia and inguinal ha Dgt Da and Scnc, (2): 243-24 41
STABILTY, SPORT AND PERFORMANCE MOVEMENT
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INDEX OF EXERCISES
Index of Exercises Chpte 6
Chpte Listig Ft
70
Chpte a ucig
1
asic alac
162
asic rig
18
Clam
55
Cutr y Rtati ru th CL
169
iam
157
Flr Prsss
16
Gryhu a Prgrssis
12
Hip Pps
51
Hip Swivls
51
Kn Crprs
167
Plvic Rtatis
167
Sat Kn Li
7
Sig Lg Wal Prss
60
Sphix
59
Staig Kn Prss
156
Staig Lg Swig
165
Star Hl
63
Staight Up Hamstrig bility
6
Suprma
16
Thigh Slis
167
Tta y Rtati
168
Wal Prss
59
al Squat
152
Wiscr Wipr
158
Wiup Strtch
16
aac ar Suas
196
Cmpass alac
19
yamic Lug a Prgrssis
8
Ext Warrir Ps
97
lr rig
92
Gal Stability Plus aac
195
Hip a Spi Twist
198
OTT Circls
175
OTT Prssups
75
OTT Scissrs
76
OTT Sigl Lg Suat Thrust
176
OTT Suat Thust
75
OTT Twistig Suat Thrust
176
Ovr th Tp (OTT)
17
Prssups Lvls 1-3
179
Pull acs
178
Pulvr
190
Rvvig Lug
198
Sig Lg uc a Prgrssis
72
Spac Ivars
188
Staig Lg Swig alac
95
Static Lug a Prgrssis
182
Stpups
186
Supprt Lug
181
Suppr Sigl Lg Suat
182
Suspsi rig
88
Sway
191
Tiaic
191
Triag Ps
196
Uppr Z Staiisr
77
Wbbl Cushi Stps
93
4
STABILTY, SPORT AND PERFORMANCE MOVEMENT
Chapter 7 Aeolane Sequence
28
ouble Toe Touc
22
Comass Lunges
20
Elow Suot Knee ve
237
Coss Body Puls
208
Extended Leve Swss Bal Sius
2
Foow Toug Rotatons
225
2 7
i Range
28
Inclne Plank Knee ve
2 5
Jum and Go
25
Medicine Ball Clean
202
Kneeing Bal Baance
238
Medicine Ball Sial
20
LowHig Baance
23
Medicine Ball Swee
203
Lunge Bounces
227
Pogessive Lunges
2
Mni Tamoine Leas
232
Pulley Pu
207
Mutdiectiona Cacing Lunges
230
Pulley Pu ve
207
Mutdiectiona Jum and Land
23
Sandng Knee L ive
20
Ovehead Tosses
223
Sandng Sech Band Leg ve
208
Pendulum Lunges
230
Sa Sequence
220
Plyometc Pessus: Leves 2 and 3
228
Saght Puley Push
205
Quck Rotations
22
Swss Bal Body Sn
22
Side Leas
232
Swss Bal Pendulum
22
Side Squa Tosses
222
Swss Bal Pessu
2
Sngle Leg Squa
237
Te Twsted Foo Bidge
25
Sdes
22
Tunk Incine Puley Pull
207
Sai Boundng
23
Tunk Incine Puley Pus
206
Sandng Quick Tows
227
Tunk Rotaton Puley Push
206
Seng Roaions
226
Waking ils
26
Saght Leg Culus
22
Swss Bal Eow Ccles
236
Swss Bal ul Pessu
236
andstand: Peliminay, Basc Standad Advanced
Chapter 8 Bal Bounce Stus
2
Swiss Bal amstng Cul
238
Bal Folow
23
Swiss Bal Side Rases
235
Basc Culus
20
Tal U
27
Bo Jum onto Singe Leg
23
Toss and Setc
223
Catc and Go
25
Toe Touc Sius
2
Change of ection
25
Weste Wakng
2
Ccken Wngs: Cest Oenng Wih Soude Ineal Rotation Cok Scew: Chest Oenng Sna Tws
350
26 26
