NSCA Coach 1.3

TABLE OF CONTENTS

NSCA

COACH

VOLUME 1

ISSUE 3

STRENGTH T R A I N I N G

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DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAM AUTHOR NAME, PHD, CSCS, NSCA-CPT, FNSCA, FACSM Understanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using anecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums into a resistance training program. Understanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using anecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums into a resistance training program.

SPORTS N U T R I T I O N

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ATHLETIC D E V E L O P M E N T

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NSCA COACH 1.3 | NSCA.COM

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ABOUT THIS PUBLICATION

NSCA

The NSCA Coach publishes Coach publishes basic educational information for Associate and Professional Members of the NSCA specifically focusing on novice strength and conditioning coaches. As a quarterly publication, this journal’s mission is to publish peer-reviewed articles that provide basic, practical information that is research-based and applicable to a wide variety of athlete and training needs.

COACH ISSUE 3 VOLUME 1

Copyright 2014 by the National Strength and Conditioning Association. All Rights Reserved. Disclaimer: The statements and comments in NSCA Coach are Coach are those of the individual authors and contributors and not of the National Strength and Conditioning Association. The appearance of advertising in this journal does not constitute an endorsement for the quality or value of the product or service advertised, or of the claims made for it by its manufacturer or provider. Neither the Editors of the NSCA Coach, Coach, nor the NSCA, or any other party directly involved in the preparation of the material contained assume any liability or responsibility for the accuracy, completeness, or usefulness,, nor shall they be liable for usefulness any direct, indirect, incidental, special, consequential, or punitive damages arising out of the use of NSCA Coach. Coach.

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TABLE OF CONTENTS

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PREPARING FOR THE NFL COMBINE—A FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS JUAN GONZALEZ, PHD, CSCS,*D, JOSE RAMOS JR., MS, ATC, LAT, LMT, AND JESSICA VELA

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IS IT TIME TO REPLACE THE 40-YARD DASH WITH THE 10-YARD DASH? A HISTORICAL PERSPECTIVE BOYD EPLEY, MED, CSCS,*D, RSCC*E, FNSCA

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ROTA ROT ATIONAL BASKETBALL MOVEMENTS

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A PROACTIVE APPROACH TO HEALTH AND PERFORMANCE—LIPID PROFILE TESTING

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SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL

STEVE HESS, MED, MATS, AND CHRIS CAMACHO, MA, CSCS

DAWN WEATHERWAX, RD, CSSD, ATC, CSCS

BRAD DEWEESE, EDD, CSCS, MATT SAMS, MA, CSCS, AND AMBROSE SERRANO, MA, CSCS

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TRAINING THE COLLEGE FOOTBALL ATHLETE—A PERSONAL INSIGHT

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A DIFFERENT APPROACH TO TACKLE FOOTBALL TRAINING

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CORRECTING SQUAT FORM—RECOMMENDATIONS FORM—RECOMMENDATIONS AND PROGRESSIONS

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TARGETING THE CORE FOR ARCHERY TRAINING

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CORE TRAINING FOR EQUESTRIAN RIDING

ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA

TRAVIS BROWN, MS, CSCS,*D

MATT SZELOG, ATC, CSCS

MARIA KLIEFOTH AND BARCLAY BANN

GABRIEL RODRIGUEZ AND RALPH RODRIGUEZ JR. NSCA COACH 1.3 | NSCA.COM

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PREPARING FOR THE NFL COMBINE—A FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS JUAN GONZALEZ, PHD, CSCS,*D, JOSE RAMOS JR., MS, ATC, LAT, LMT, AND JESSICA VELA

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n the modern day of the National Football League (NFL) placekicker, many aspects must be taken into consideration within the span of a single play, which could be less than 1.5 s. Aspects that can drastically change the outcome of the play include: the snap from the center, whether the holder turns the laces to point toward the front and away from the point of impact on the kicker’s leg, the precise point where the holder places the ball, the tilt on the ball during the hold, how the placekicker fixates his eyes on one specific point on the lower part of the football, the angle that the placekicker takes towards the ball, how the plant leg stabilizes next to the ball, how the placekicker recoils the kicking leg back, how the placekicker locks the knee and ankle through the point of precise contact on the football, how the placekicker elevates the ball through its trajectory, the kicking leg follow through, and the flight of the ball. There are also intangibles that may affect placekicking such as kicking on an artificial turf vs. a grass field, altitude, wind direction, and precipitation conditions. A review of the current literature reveals some research studies looking into football conditioning programs and NFL Combine tests used to predict NFL success in football players (10,11,16,24,25,26). However, there is very little information on how to prepare elite placekickers for the NFL. There is anecdotal evidence on how placekickers implement strength and conditioning programs that will enhance their kicking programs, but no standardization of sports science on how to best design and implement resistance training programs for elite NFL placekickers. Much of the literature on kicking focuses on soccer

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kicking mechanics (6,9,14,18,21,28,30,32). Although, in principle the instep kick used in soccer is quite similar to that used for placekicking in football, how it is actually implemented for the modern game of the NFL i s different. It is well understood that using a periodized training program for football players at any level will have a time and place for appropriate hypertrophy, strength, power, and maintenance. What is missing in the literature is functional and movement-specific strength and conditioning resistance training programs aimed towards NFL placekickers. The purpose of this article is to illustrate movement-specific placekicking resistance training programs that will target specific muscle groups that are involved in the motion of placekicking. This program can be easily implemented during the preparatory phase of the periodization model.

THE SCIENCE OF PLACEKICKING (FIGURES 1 – 4) A graduate thesis (23) looked at the kicking mechanics of Philadelphia Eagles’ field goal kicker, Alex Henery and focused on the kinematics and dynamics of placekicking (23). It was determined that the characteristic of the kick is not determined solely on foot velocity, but also on direction and location of foot velocity (23). The aim and force upon impact determines success. Additionally, it was determined that the position and orientation of the plant foot is critical in delivering more force upon impact on the football (23).


NSCA COACH 1.3 In similar fashion, Imamura and Mandeville at Sacramento State University created a multiyear research project using 3D motion capture analysis to investigate placekicking. They asked kicking coaches throughout the United States to prioritize what they felt were the top five factors leading to successful placekicking. Hip position, foot plant, ankle lock, angle of the kicking foot, and the chest position at the point of ball contact were rated as the top five elements that are critical to success. Translating these types of laboratory investigations into applied strength and conditioning resistance programs is the key. Some studies have looked at whether improving leg strength will enhance kicking (3,4,5,12,15,20). One review article describes the many muscles used during a placekick and how the agonist muscles require more concentric strengthening, whereas the antagonist muscles require more eccentric strength training (32). Furthermore, they describe the role of sequential muscle activation during a place kick such as iliopsoas followed by the rectus femoris and finally the vastus lateralis muscle (32). Adductor muscles were found to become more active as the approach angle to the kick increased (31). What is important to the strength and conditioning coach working with placekickers is that there is complex cumulative effect of angles, accelerations, core strength, and body segments that are synergistically working to allow the placekicker to impart the greatest force upon impact at a very specific point on the football (2,8,11,14,24,28,30,33,34). The sport movement pattern for contemporary placekickers in the NFL has changed since the early days of football. The days of the straight away placekickers such as Tom Dempsey and Mark Moseley are long gone. The soccer style kicking has improved accuracy of NFL placekickers. Every placekicker has their own style or approach to the ball but two things are consistent: 1) it is a basic right triangle approach, and 2) all placekickers are in the same position when they make contact with the ball. Once the mark is made where the holder is going to place the ball, the placekicker will take two or three steps back, then slide two steps to the left (for a right footed placekicker).

THE APPLICATION OF A MOVEMENT-SPECIFIC PLACEKICKING PROGRAM The following program will take the placekicker through lower body prehabilitation strengthening techniques and gradually progress through more movement-specific resistance training exercises. It is the aim of this approach to develop all facets of the kicking program from stabilized and synergistic muscle groups through major core and major kicking muscles for strength and power development.

FUNCTIONAL PLACEKICKER STRETCHES FUNCTIONAL STRETCHES The need to implement a comprehensive and thorough warmup for an elite placekicker is critical. The kicking leg muscles include the rectus femoris, iliopsoas, femoris, vastus lateralis, adductor magnus, adductor longus, adductor brevis, gracilis, semitendinosus, biceps femoris, and gastrocnemius (8,10,30). Table 1 lists the various stretches that a placekicker may incorporate into their warm-up routine. These stretches focus on

many of the functional muscles that are used during the motion of kicking. Many of these muscles serve as primary movers and/ or stabilizing muscles on the supporting plant leg of the kicker. The act of placekicking is a very explosive movement on the lower body. The necessity to prepare the lower body for this explosive movement is important to any placekicker at any level of competition. Athletic movements require quick bursts of speed from either a stationary or slowly moving position; therefore, stretching from a static position might not fully prepare the muscles for activity (19). Incorporating both static and dynamic stretches can ensure a proper functional warm-up.

PREHABILITATION During the kicking motion, right before impact on the ball, the lower body uses the plant leg to stabilize and set up the transfer of momentum and power through the football. By performing ankle prehabilitation (Figure 17) using exercise bands, the placekicker can help to develop their muscular strength in the ankle complex. Peroneus longus and brevis are typically used for dynamic stabilization of the ankle. Exercise bands can also be used to aid in developing strength to the tibialis anterior muscle (Figure 18). To do this, perform flexion (both plantar and dorsi) at the ankle through the resistance provided by the band. These prehabilitation exercises should be done as part of a kicker’s warm-up and as part of the general strength and conditioning program throughout the year. Various levels of resistance can be used by selecting different types of exercise bands. The clamshell exercise can be performed while using small exercise bands (Figure 19). Resistance can be varied by selecting different colors and varieties of bands. Because successful placekickers will require power through the hips, it is essential to develop a comprehensive battery of hip strengthening exercises.

FUNCTIONAL HIP STRENGTHENING EXTERNAL/INTERNAL HIP ROTATORS Cable crossover external/internal hip rotation (Figures 21 and 22) is an exercise that uses another level of progression by incorporating the cable crossover machine to focus on external/ internal hip rotation. To perform this exercise, the placekicker should lie face down in a prone position on a bench and move the lower leg with external/internal rotation of the hip muscles. As the placekicker develops more strength, more weight can be added to further challenge the athlete. HIP EXTENSION/FLEXION The front plank with hip extension exercise (Figure 23) can be used to aid in further strengthening the hip complex. This exercise places demands on the core and can be used as a warm-up for the next level of progression. Using the same movement as the front plank with hip extension, the cable crossover front plank with hip extension (Figure 24) is more challenging due to the added resistance from the cable crossover machine. This functional movement exercise works on one single aspect of the placekicker’s motion—hip extension.


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PREPARING FOR THE NFL COMBINE—A FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS HIP ADDUCTORS/ABDUCTORS AND CORE STABILIZATION/ABDUCTION The side plank with hip adduction (Figure 25) may help develop strength and endurance in the leg adductors and abductors. More resistance can be added through the range of motion by using the cable crossover machine (Figure 26). For this, the placekicker will elevate the hips while adducting and abducting the elevated leg. The cable crossover side plank windmill with hip adduction/ abduction exercise (Figure 27) is the final and most challenging level of the progression. This involves having the placekicker support the body while the hands are on the floor. Whenever possible, it is important for the placekicker to keep the arms where they would normally be positioned during an actual kick. HIP FLEXION AND CORE STABILIZATION Cable crossover hip extensions on a stability ball (Figures 28 and 29) provide more instability while engaging the core musculature. In this exercise, the placekicker moves the kicking leg through the range of motion while trying to maintain balance on the stability ball. The next progression (Figures 30 and 31) adds a bench to increase the difficulty. This progression involves having the athlete’s legs on a bench while maintaining the hands on the stability ball. The placekicker will move through the range of the kicking motion. This exercise will challenge the placekicker to engage the core musculature even further. PLACEKICKING FIRST STEP AND CORE STABILIZATION The cable crossover first step exercise (Figure 32) mimics the first step towards the football in a game situation, but with added resistance. The sole aim of this exercise is to practice the critical first step. The next level of progression (Figure 33) incorporates having the right footed placekicker place their left foot on a balance trainer. The aim here is to work the left foot proprioceptively while moving the kicking leg with the added resistance. As the placekicker gains more strength, more weight can be added. The placekicker should try to maintain the arms in the same position as they would normally during their first step towards the football.

CONCLUSION A careful review of the literature demonstrates the lack of sport science and movement-specific functional resistance training information on strength and conditioning for NFL, college, and high school placekickers. Oftentimes, a high school coach will take a soccer player and convert them into a football placekicker and will devote very little time to develop their kicking strength through a proper periodized training program. Additionally, what is seen now at the college level is a very diverse kicking approach because every placekicker follows an esoteric training regimen since that is what has worked best for them. What has been missing is empirical data collection and resistance training programs specifically designed for elite level football placekickers. Currently, there is a need to develop training programs that are designed with periodization principles and that also take the individual placekicker’s style and approach to the football into consideration. A careful analysis of each and every step taken and the point of impact on the football should be done at every level. A complete understanding of what muscles are used and how they are recruited individually or synergistically is valuable to the strength and conditioning professional. The aforementioned exercises cover the fundamental movement patterns of a placekicker and help in developing a resistance training program that is based on functionality. The key to developing any functional resistance training program is to focus on those key muscle groups that, when trained in a progressive and supplemental way, synergistically enhance overall power.

The side plank hip extension/flexion (Figures 34 and 35) focuses on flexibility and core stabilization. The placekicker will try to maintain a realistic leg and foot position while moving through the normal range of movement. The levels of progression could take the placekicker with the arms perpendicular to the floor to the right arm for a right footed kicker up in the air as they would normally be during a kick. Added resistance to the kicking leg would be the next level of progression, in either an assistive or resistive manner.

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NSCA COACH 1.3

REFERENCES 1. Apriantono, T, Nunome, H, Ikegami, Y, and Sano, S. The effect of muscle fatigue on instep kicking kinetics and kinematics in association football. Journal of Sports S ciences 2006. 2. Asai, T, Carre, M, Akatsuka, T, and Haake, S. The curve kick of a football I: Impact with the foot. Sports Engineering 2002. 3. Barfield, W. Effects of selected kinematic and kinetic variables on instep kicking with dominant and nondominant limbs. Journal of Human Movement Studies 1995. 4. Bober, T, Putnam, G, and Woodworth, G. Factors influenci ng the angular velocity of a human limb segment. Journal of Biomechanics 1987. 5. Cabri, J, De Proft, E, Dufour, W, and Clarys, J. The relation between muscular strength and kick performance. In: Science and Football . Eds: Reilly, T, Lees, A, Davids, K, and Murphy, W. London: E & FN Spon. 1988. 6. Capranica, L, Cama, G, Fanton, F, Tessitore, A, and Figura, F. Force and power of preferred and non-preferred leg in young soccer players. Journal of Sports Me dicine and Physical Fitness 1992. 7. Carre, M, Asai, T, Akatsuka, T, and Haake, S. The curve kick of a football II: Flight through the air. Sports Engineering 2002. 8. Dorge, H, Bull-Andersen, T, Sorensen, H, Simonsen, E, Aagaard, H, Dyhre Poulsen, P, and Klausen, K. EMG activity of the iliopsoas muscle and leg kinetics during the soccer place kick. Scandinavian Journal of Medicine and Science in Sports 1999. 9. Dutta, P, and Subramanium, S. Effect of six weeks of isokinetic strength training combined with skill training on soccer kicking performance. In: Science and Soccer IV. Eds: Sprinks, W, Reilly, T, and Murphy, A. London: Taylor and Francis; 2002. 10. Ebben, WP, and Douglas, OB. Strength and conditioni ng practices of national football league strength and conditioning coaches. Journal of Strength a nd Conditioning Research , National Strength and Conditioning Association, 2001. 11. Gomez, JP, Olmedillas, H, Guerra, SD, Royo, IA, Rodriguez, GV, Ortiz, RA, Chavarren, J, and Calbet JAL. Effects of weight lifting training combined with plyometric exercises on physical fitness, body composition, and knee extension velocity during kicking in football. Applied Physiology, Nutrition, and Metabol ism Volume 33, 2008. 12. Hickey, KC, Quatman, CE, Myer, GD, Ford, KR, Brosky, JA, and Hewett, TE. Methodological report: dynamic field tests used in an NFL combine setting to identify lower-extremity functional asymmetries. Journal of Strength a nd Conditioning Research , National Strength and Conditioning Association 2009. 13. Hof, AL. The force resulting from the action of mono- and biarticular muscles in a limb. Journal of Biomechani cs 2001.

15. Kellis, E, Katis, A, and Gissis, I. Knee biomechani cs of the support leg in soccer kicks from three angles of approach. Medicine and Science in Sports and Exercise , 2004. 16. Kermond, J, and Konz, S. Support leg loading in punt kicking. Research Quarterly 1978. 17. Kraemer, JW. A series of studies-The physiological basis for strength training in American football: Fact over Philosophy. Journal of Strength a nd Conditioning Research 11(3): 131-142 1997. 18. Kuzmits, FE, and Adams, AJ. The NFL combine: does it predict performance in the national football league? Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2008. 19. Mann, D, and Wheldon, C. Functional stretching: Implemen ting a dynamic stretching progam. Athletic Department Today 6(3): 10-13 2001. 20. Manolopoulo s, E, Papadopoulos, C, and Kellis, E. Effects of combined strength and kick coordination training on soccer kick biomechanics in amateur players. Scandinavian Journal of Medicine and Science in Sports 2006. 21. Narici, M, Sirtori, M, and Mognoni, P. Maximal ball velocity and peak torques of hip flexor and knee extensor muscles. In: Science and Football . Eds: Reilly, T, Lees, A, Davids, K, and Murphy, WJ. London: E & FN Spon. 1988. 22. Nunome, H, Asai, T, Ikegami, Y, and Sakurai, S. Threedimensional kinetic analysis of side-foot and instep soccer kicks. Medicine and Science in Sports and Exercise 2002. 23. Pfeifer, MC. Effects of approach technique in placekicking : A 3D analysis. Master’s Thesis, University of Nebraska 2012. 24. Putnam, C. Sequential motions of body segments in striking and throwing skills: descriptions and explanations. Journal of Biomechanics 1993. 25. Rhea, MR., Hunter, RL, and Hunter, TJ. Competition modeling of American football: observational data and implications for high school, collegiate, and professional player conditioning. Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2006. 26. Robbins, DW. Positional physical characteristics of players drafted into the national football league. Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2011. 27. Robbins, DW. The national football league (NFL) combine: Does normalized data better predict performance in the NFL draft? Journal of Strength and Conditioning Research , National Strength and Conditioning Association 2010. 28. Rodacki, ALF, Fowler, NE, and Bennet, S. Multi-segm ent coordination: fatigue effects. Medicine and Science in Sports and Exercise 2001.

14. Huang, T, Roberts, E, and Youm, Y. Biomechanics of kicking. In: Human body dynamics: impact, occupational, and athletic aspects. Ed: Ghista, D. Oxford: Clarendon Press 1982.


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COMBINE — AFUNCTIONAL FUNCTIONALAND ANDMOVEMENT-SPECIFIC MOVEMENT-SPECIFIC PREPARING FOR THE NFL COMBINE—A STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS 29. Rodano, R, and Tavana, R. Three dimensional analysis of the instep kick in professional soccer players. In: Science and Football II . Eds: Reilly, T, Clarys, J, and Stibbe, A, London: E & FN Spon. 1993. 30. Schilling, FJ. The role of the anatomical core in athletic movements. International Journal of Athletic Therapy & Training 14 (July) 2012. 31. Taina, F, Grehaigne, J, and Cometti, G. The influence of maximal strength training of lower limbs of soccer players on their physical and kick performances. In: Science and soccer II . Eds: Reilly, T, Clarys, J, and Stibbe, A. London: E&FN Spon. 1993. 32. Teixeira, L. Kinematics of kicking as a function of different sources of constraint on accuracy. Perceptual and Motor Skills 1999. 33. Trolle, M, Aagaard, P, Simonsen, J, Bangsbo, J, and Klaysen, K. Effects of strength training on kicking performance in soccer. In: Science and soccer II . Eds: Reilly, T, Clarys, J, and Stibbe, A. London: E&FN Spon. 1993.

ABOUT THE AUTHOR Juan Gonzalez is a for mer National Collegiate Athletic Association (NCAA) women’s cross-country coach and is currently an Assistant Professor in t he Health and Kinesiol ogy Department at the University of Texas-Pan American. He has authored the book “The Athlete Whisperer: What it Takes to Make Her Great” and specializes in trai ning the female athlete. Gonzalez is also involved with mentoring Pre-Physical and Occupational Therapy students. Jose Ramos Jr., is the Hea d Athletic Trainer at McAllen High School in McAllen, TX and is currently teaching within the Health and Kinesiology Department at the University of Texas-Pan American. He is a doctoral student in sports management at the United States Sports Academy and a Licensed Massage Therapist (LMT). Jessica Vela is a s enior at the Univers ity of Texas-Pan Americ an, majoring in psychology. Her plan is to become a physical therapist.

34. Young, WB, and Rath, DA. Enhancing foot velocity in football kicking: the role of strength training. Journal of Strength a nd Conditioning Research, National Strength and Conditioning Association 2011.

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NSCA COACH 1.3

TABLE 1. FUNCTIONAL STRETCHES FOR THE PLACEKICKER EXERCISES

FIGURE(S)

MUSCLES USED

SETS/REPS

Forward Lunge

5

Iliopsoas

3 of 15

Myofascial Release (Foam Roller)

6

Iliopsoas

3 of 15

Myofascial Release (Foam Roller)

7

Abductor

3 of 15

Forward Lunge Leg Pull

8

Adductor mangus, adductor brevis, gracilis, and sartorius

3 of 15

Walking Opposite Hand to Opposite Toe Stretch

9

Hamstrings, iliopsoas

3 of 15

10

Pectineus, adductor mangus, adductor longus, adductor brevis, adductor minimus, and gracilis

3 of 15

11

Gluteus medius, gluteus minimus, and tensor fasciae latae

3 of 15

Three-Plane Hurdle Stretch

12,13,14

Hamstrings, abductors, adductors, glutes, and erector spinae complex

3 of 15

Forward Lunge (Walking) Elbow to Ankle

15,16

Iliopsoas and erector spinae complex

3 of 15

Sumo Squat Stretch

Leg Swings

TABLE 2. PREHABILITATION FOR THE LOWER LEG EXERCISES

FIGURE(S)

MUSCLES USED

SETS/REPS

Exercise Band Ankle Prehabilitation

17

Peroneus longus and peroneus brevis

3 of 15

Exercise Band Flexion (Plantar and Dorsi)

18

Tibialis anterior

3 of 15

Exercise Band Clamshell

19

Abductors and external rotators

3 of 15

20

Piriformis, gemellus superior, obturator internus, gemellus inferior, obturator externus, and quadratus femoris

3 of 15

Exercise Band Hip Abduction


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PREPARING DEVELOPINGFOR THETHE POTENTIAL NFL COMBINE—A OF THE UNDERSERVED FUNCTIONAL AND CLUBMOVEMENT-SPECIFIC ATHLETE: STRENGTH A PROJECTAND WITHCONDITIONING THE DUKE CLUB PROGRAM HOCKEY FOR TEAMELITE-LEVEL PLACEKICKERS

TABLE 3. FUNCTIONAL HIP STRENGTHENING EXERCISES

Cable Crossover Hip External/ Internal Rotations

Front Plank Hip Extension

Cable Crossover Front Plank with Hip Extension

Side Plank with Hip Adduction/Abduction

Cable Crossover Side Plank with Hip Adduction/Abduction

Cable Crossover Side Plank Windmill with Hip Adduction/Abduction

FIGURE(S)

MUSCLES USED

SETS/REPS

21,22

Piriformis, gemellus superior, obturator internus, gemellus inferior, obturator externus, and quadratus femoris

3 of 15

23

Gluteus maximus, biceps femoris, semitendinosus, and semimembranosus

3 of 15

24

Gluteus maximus, biceps femoris, semitendinosus, and semimembranosus

3 of 15

25

Core muscles, adductor mangus, adductor brevis, adductor minimus, pectinus, and gracilis

3 of 15

26


3 of 15

27


3 of 15

TABLE 4. FUNCTIONAL HIP FLEXION STRENGTHENING EXERCISES

FIGURE(S)

MUSCLES USED

SETS/REPS

Cable Crossover Hip Extension/ Flexion on a Stability Ball

28,29

Core muscles, iliopsosas major, iliopsoas minor, iliacus, sartorius, and rectus femoris

3 of 15

Cable Crossover Hip Extension/Flexion on a Stability Ball and Bench

30,31

Core muscles, iliopsosas major, iliopsoas minor, iliacus, sartorius, and rectus femoris

3 of 15

Cable Crossover First Step

32

Rectus femoris, sartorius, iliopsoas, iliacus, and gluteus maximus

3 of 15

33

Core muscles, rectus femoris, sartorius, iliopsoas, iliacus, and gluteus maximus

3 of 15

34,35

Core muscles, gluteus maximus, biceps femoris, semitendinosus, semimembranosus, adductor mangus, adductor brevis, adductor minimus, pectinus, gracilis, and tibialis anterior

3 of 15

Cable Crossover First Step on a Balance Trainer

Side Plank Hip Extension/ Flexion

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NSCA COACH 1.3

FIGURE 1. PLACEKICKING SETUP

FIGURE 2. GEOMETRY IN PLACEKICKING

FIGURE 3. POINT OF IMPACT

FIGURE 4. PLACEKICKING FINAL STEP


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DEVELOPINGFOR THETHE POTENTIAL OF THE UNDERSERVED CLUBMOVEMENT-SPECIFIC ATHLETE: PREPARING NFL COMBINE—A FUNCTIONAL AND A PROJECTAND WITHCONDITIONING THE DUKE CLUB HOCKEY FOR TEAMELITE-LEVEL PLACEKICKERS STRENGTH PROGRAM

FIGURE 5. FORWARD LUNGE

FIGURE 6. MYOFASCIAL RELEASE ILIOPSOAS

FIGURE 7. MYOFASCIAL RELEASE HIP ABDUCTOR

FIGURE 8. FORWARD LUNGE LEG PULL

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NSCA COACH 1.3

FIGURE 9. WALKING OPPOSITE HAND TO OPPOSITE TOE STRETCH

FIGURE 10. SUMO SQUAT STRETCH

FIGURE 11. LEG SWINGS


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DEVELOPINGFOR THETHE POTENTIAL OF THE UNDERSERVED CLUBMOVEMENT-SPECIFIC ATHLETE: PREPARING NFL COMBINE—A FUNCTIONAL AND A PROJECTAND WITHCONDITIONING THE DUKE CLUB HOCKEY FOR TEAMELITE-LEVEL PLACEKICKERS STRENGTH PROGRAM

FIGURE 12. THREE-PLANE HURDLE STRETCH



FIGURE 15. FORWARD WALKING LUNGE ELBOW TO ANKLE

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FIGURE 16. FORWARD WALKING LUNGE ELBOW TO ANKLE


NSCA COACH 1.3

FIGURE 17. EXERCISE BAND ANKLE PREHABILITATION

FIGURE 18. EXERCISE BAND FLEXION

FIGURE 19. EXERCISE BAND CLAMSHELL

FIGURE 20. EXERCISE BAND HIP ABDUCTION

FIGURE 21. CABLE CROSSOVER EXTERNAL/INTERNAL HIP ROTATION – START

FIGURE 22. CABLE CROSSOVER EXTERNAL/INTERNAL HIP ROTATION – FINISH


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PREPARING DEVELOPINGFOR THETHE POTENTIAL NFL COMBINE—A OF THE UNDERSERVED FUNCTIONAL AND CLUBMOVEMENT-SPECIFIC ATHLETE: STRENGTH A PROJECTAND WITHCONDITIONING THE DUKE CLUB PROGRAM HOCKEY FOR TEAMELITE-LEVEL PLACEKICKERS

FIGURE 23. FRONT PLANK WITH HIP EXTENSION

FIGURE 24. CABLE CROSSOVER FRONT PLANK WITH HIP EXTENSION

FIGURE 25. SIDE PLANK WITH HIP ADDUCTION/ABDUCTION

FIGURE 26. CABLE CROSSOVER SIDE PLANK WITH HIP ADDUCTION/ABDUCTION

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FIGURE 27. CABLE CROSSOVER SIDE PLANK WINDMILL WITH HIP ADDUCTION/ABDUCTION


NSCA COACH 1.3

FIGURE 28. CABLE CROSSOVER HIP EXTENSION ON A STABILITY BALL

FIGURE 29. CABLE CROSSOVER HIP FLEXION ON A STABILITY BALL

FIGURE 30. CABLE CROSSOVER HIP EXTENSION ON A STABILITY BALL AND BENCH

FIGURE 31. CABLE CROSSOVER HIP FLEXION ON A STABILITY BALL AND BENCH

FIGURE 32. CABLE CROSSOVER FIRST STEP

FIGURE 33. CABLE CROSSOVER FIRST STEP ON A BALANCE TRAINER


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PREPARING FOR THE NFL COMBINE—A FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS

FIGURE 34. SIDE PLANK WITH HIP EXTENSION

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FIGURE 35. SIDE PLANK WITH HIP FLEXION


NSCA COACH 1.3


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IS IT TIME TO REPLACE THE 40-YARD DASH WITH THE 10-YARD DASH? A HISTORICAL PERSPECTIVE BOYD EPLEY, MED, CSCS,*D, RSCC*E, FNSCA

I

n 1969, Bob Devaney, the Head Football Coach and Athletic Director at the University of Nebraska, gave me the opportunity to install a strength and conditioning program for his players. As he was giving me the opportunity he looked me in the eyes and said, “If anyone gets slower you’re fired,” which caused me to look for ways to measure and develop speed in order to justify my position with the Nebraska team. This article discusses what steps were taken and what was learned.

HAMSTRING PROBLEMS WITH THE 40-YARD DASH In the early 1970s, my staff and I found we were putting our athletes at risk by running the 40-yard dash too often. We tested the 40-yard dash at the beginning of the winter conditioning program by having the athletes run three times, then three times again in the middle of the six-week program, and finished at the end of the winter program with three more. In six weeks, we were subjecting our players to nine maximum effort 40-yard runs for time in addition to the training program. We found that many hamstring injuries were occurring at about 28 – 30 yards as the athletes neared their top speeds during the 40-yard dash test. Due to the risk of hamstring injuries, we backed off the amount of testing in future years to running two 40-yard dashes at the beginning of winter conditioning and two at the end. Of course, the players always wanted to run more than two, and the 1983 Heisman Trophy winner, Mike Rozier, asked for a third run to improve him time and was told “no” for fear of injury to such a significant player. As we were putting the equipment away that day, I looked up and saw him running a third 40-yard dash in his

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birthday suit. He did not improve on his time, but all the coaches and players watching had a good laugh. Knowing that a hamstring injury in the fall would not give the athlete time to heal before the season started, we discontinued running the 40-yard dash prior to the start of the season. Having one of our top players missing games was not good for my job securit y and the only exceptions i n the fall were incoming freshmen. We felt we needed to get our own measurement of their speed rather than relying on what their high school coach said they ran. Some of the incoming freshmen ran two or three tenths slower than what their coaches said they ran in high school. We also discontinued doing squats prior to performing sprint training for fear of hamstring problems. At that time, we had half of the players lifting while the other half ran sprints. We observed that the group that lifted first had a higher rate of hamstring problems. After we switched to have all players lift after the sprint training, and not before, our hamstring issues were not much of an issue anymore.

BEFORE ELECTRONIC TIMING Prior to 1982, two coaches were assigned to a 40-yard lane where we averaged the hand-held timers. To prevent favoritism in the testing due to recruiting or other factors we rotated coaches to a different lane between runs so the athlete would have a different coach timing each of their 40-yard runs.


NSCA COACH 1.3 After electronic timing was developed for us by Dr. Mike Reilly of the Nebraska Engineering Department in 1982, testing speed really changed. We were able to record the athlete’s best time rather than their average time. We were also able to measure 10-yard times along with the 40-yard time accurately for the first time. Prior to electronic timing, the 10-yard dash was not possible to get an accurate time due the amount of human error involved with hand-held timing at the start and the finish line.

FINDING VALID TESTS The football players at Nebraska were found to have power, incredible change of direction, and great acceleration. Knowing this, we sought out tests that would identify those characteristics in the athletes we were recruiting to play for Nebraska. We were in search of valid tests that measured the ability to express power, change direction, and accelerate, and with the help of Dr. Chris Eskridge, a Nebraska professor, and my assistant Mike Arthur, we were able to do a regression analysis to identify tests that really did identify potential talent for football. Being able to time electronically allowed us to do the first three tests before the season and all four tests in the off-season. Below is a list of recommended tests to perform:

Some coaches are not used to looking at 10-yard dash times, but once they have an opportunity to see and compare the 10-yard times with 40-yard times they will see why 10-yard times are so important. For example, if a player who weighs 180 lb runs the 40yard dash in 5.01 s he should also be capable of running a 10-yard dash in 1.75 s.

PRACTICAL APPLICATION With testing becoming important for a variety of sports, we wanted to find a surface that would allow coaches at all levels to compare 10-yard dash and pro-agility times without being influenced by the surface itself. Coaches from several countries were asked what surface they thought would work best to standardize these tests and the consensus was a basketball floor. Coaches can now have large numbers of athletes test, rotating from station to station day or night with no wind advantage or issue with weather. They wear basketball type shoes instead of spikes or football shoes. The key is to do the tests in the same order, by the same coaches, on the same surface, using electronic equipment every time to provide reliability.

CONCLUSION

1.

Vertical jump to measure power

2.

Pro-agility run to measure change of direction

3.

10-yard dash to measure acceleration

The three tests (vertical jump, pro-agility, and 10-yard dash) were found by Dr. Eskridge to have a 0.9656 positive correlation to the four tests (vertical jump, pro-agility, 10-yard dash, and 40-yard dash) previously administered. This means we do not need to run 40 yards to identify talent for power sports. We can use the three tests to come to the same conclusions.

4.

40-yard dash to measure speed in the off-season

REFERENCES

These tests were used to identify potential and to determine who would receive scholarships and who would be allowed to walk-on to the Nebraska football team. The testing data allowed me to go from just a weight room supervisor to someone who was helping the coaches determine which athletes might help them win games.

REPLACING THE 40-YARD DASH WITH THE 10-YARD DASH If coaches compare the benefits of running 10 yards indoors to 40 yards outdoors, they will find that measuring 10 yards is easier and more beneficial than putting the athletes at risk running 40 yards. The critical action happens in the first few steps in athletic events so measuring acceleration is just as important, if not more, than measuring top speed.

1. Arthur, M. and Bailey, B. Complete Conditioning for Football . Champaign, IL: Human Kinetics; 1-287, 1998

ABOUT THE AUTHOR Boyd Epley, founder of the National Strength and Conditioning Association (NSCA), is one of the most decorated strengt h coaches in history. Lindy’s National College Football magazine named Epley one of College Football’s Top 100 Most Important People of the Century after his training program helped produce five national championships and 356 wins in 35 years of University of Nebraska Football. He is currently the Senior Director of Corporate Sponsorship and Special Projects at the NSCA.

Acceleration is the rate in the change of speed (1). It is identified by subtracting the initial speed from the final speed and dividing by time. Acceleration is the greatest at the initial portion of the run. The greatest rate in the change of speed happens during the initial stages of a sprint. So, why are coaches so concerned about 40-yard dash times? An athlete is either going to have success or he is going to get beat in the first few steps in most power sports. Speed is relative to the distance traveled and football is a series of short bursts. Therefore, the player with the greatest acceleration will have the best chance for success.


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ROTATIONAL BASKETBALL MOVEMENTS STEVE HESS, MED, MATS, AND CHRIS CAMACHO, MA, CSCS

T

here has been a lot of discussion among coaches in every sport as to whether adding rotation to specific exercise movements is actually safe, necessary, and/or effective. As a veteran strength coach in professional basketball for more than 17 years, I have seen the transition to more functional training as a way to increase athletic performance at the highest level, but as well as in everyday fitness programs as a gym owner. Movement within sport cannot be achieved without rotation. Basketball is a sport that is played in all three planes of motion at a fast pace; therefore, training in all three planes may help to promote success for the basketball athlete. These rotations can be seen through rapid changes in direction, deceleration, acceleration, and rotation through the hips as the upper body receives or makes a pass in the opposite direction of the lower body, for example. The challenge has been finding a training tool that incorporates bodyweight training and rotation. As a professional basketball strength coach, I have to always be looking to update my training program with the most effective and cutting-edge tools that allow me to make my players the best they can be. I have been a big fan of suspension bodyweight training for years because I have seen the many benefits it has brought to sports performance and fitness arenas. Products such as the TRX™, Jungle Gym™, and the Rotational Bodyweight Trainer™ from CrossCore180® have helped bring this form of training to the forefront of the sports performance and fitness industries. The latter of which has an added component of rotation with a greater

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range of motion that challenges proprioception and bilateral equalization. These are all great options that may increase an athlete’s strength through a full range of motion, while utilizing a fully portable unit for convenience. The rotational basketball movements listed below are not limited to any particular phase or place in a training program. Each athlete is different, as are the demands of their specific positions. There are literally hundreds of exercises to choose from, but these are simply four foundational movements that can be added to a basketball strength and conditioning program that may help performance. The purpose of these movements is to engage and train the pelvic and lumbar stabilizers, thoracic rotators, proprioception, and disassociation between the upper and lower body actively. Although these are designed for basketball, many of these movements are transferable to any sport or fitness program.

INVERTED ROW WITH THORACIC ROTATION Perform the inverted row with thoracic rotation as though doing a regular inverted row (Figure 1). Pull the body towards the handles and at the top of the motion (hands near the chest), isolate the hips, and rotate through the upper body to one side and then the other (Figure 2). Return to the starting position and repeat the movement. The purpose of this exercise is to target the rhomboids, latissimus dorsi, and trapezius while placing emphasis on the anti-rotators of the lumbar spine.


NSCA COACH 1.3 SUSPENDED LUNGE PASS AND DRIBBLE A coach or partner should stand several feet in front of the athlete while they perform a single-leg suspended lunge. To begin, the coach or partner chest passes a basketball to the athlete. Once they catch the ball (Figure 3), have them drop into a further lunge position, dribble from right to left and then pass the ball back (Figure 4). Repeat the drill on both sides (alternate right to left with left to right). This can also be done with medicine balls, tennis balls, etc. but the inclusion of the basketball increases the sport-specificity of this exercise. The purpose of the suspended lunge pass and dribble exercise is to increase proprioception and strength while performing basketball-specific skills in all planes. REACH/PULL LUNGE Begin by having the athlete assume a lunge position and grasp the handles. Rotating at the hips, perform a single-arm row, while the opposite hand reaches forward (Figure 5). The movement should be done in a controlled manner with focus being placed on the player maintaining a proper lunge position while stabilizing through the hips and rotating through the thoracic spine. Alternate the reach/pull motion and repeat on the opposite side (Figure 6). To increase the level of difficulty, have the player manually apply additional resistance on the eccentric phase of the movement. The purpose of the reach/pull lunge is to place emphasis on the stabilizers of the lumbar and thoracic spine while actively engaging the musculature of the lower body. CHEST PRESS AND ALTERNATING HAND TOUCHES To perform the chest press and alternating hand touches, begin by having the athlete assume a moderate chest press position with a slight flexion in the elbows. Have the athlete reach across the center line of their body to touch the coach or partner’s hands (Figure 7). Alternate sides and hand positions (i.e., high to low, wide to close, etc.) so that the target patterns will be unpredictable (Figure 8). The purpose of this exercise is to actively engage the entire kinetic chain, while dynamically stabilizing the shoulder girdle in a load/weight bearing position.

ABOUT THE AUTHOR Steve Hess is a 17-year professional basketball strength and conditioning coach based in Denver, CO. He is a former co-owner of FORZA Fitness and Performance Center and is one of 12 trainers worldwide who sits on the Under Armour Performance Training Council. He is also the official spokesperson for the National Sports Center for the Disabled and is a member of National Basketball Association (NBA) Team Fit. In addit ion, Hess has been featured on NBA Inside Stuff, All-Access with Ahmad Rashad, NBATV, The Eating Network, Men’s Fitness, Men’s Health, Celebrity Sweat, and the Altitude Sports and Entertainment Network. A graduate of Ithaca College, Hess received a Master’s degree in Physical Education with an emphasis in Sports Medicine and a Bachelor’s degree in Exercise Science Fitness and Cardiac Rehabilitation, as well as being a Muscle Activation Technique Specialist (MATs). Chris Camacho has been involved in the sports and fitness industry for more than 20 years. He currently serves as CrossCore’s Director of Education and Programming. Prior to joining CrossCore®, he served as the Dir ector of Fitness Development and Programming for GoFit, Director of Strategic Partnerships for Fitness Anywhere (TRX), Director of Business Development and Sports Marketing for Power Plate North America, and has worked with numerous professional strength and conditioning coaches and prog rams domestically and internationally throughout his career. Camacho earned his Master’s degree from the University of San Francisco in Sport Management and his Bachelor’s degree in Exercise Physiology with an emphasis in Athletic Training.

Adding rotation in a strength and conditioning program for basketball players can be a safe and effective option. If the athlete moves in all three planes in a basketball game, then they should train using all three as well. Starting with the foundational movements of the sport using suspension bodyweight training is a great way to introduce rotational basketball movements into any basketball player’s program.


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ROTATIONAL BASKETBALL MOVEMENTS

FIGURE 1. INVERTED ROW WITH THORACIC ROTATION – START

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FIGURE 2. INVERTED ROW WITH THORACIC ROTATION – FINISH

FIGURE 3. SUSPENDED LUNGE PASS AND DRIBBLE – START

FIGURE 4. SUSPENDED LUNGE PASS AND DRIBBLE – FINISH

FIGURE 5. REACH/PULL LUNGE – START

FIGURE 6. REACH/PULL LUNGE – FINISH


NSCA COACH 1.3

FIGURE 7. CHEST PRESS AND ALTERNATING HAND TOUCHES – START

FIGURE 8. CHEST PRESS AND ALTERNATING HAND TOUCHES – FINISH


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A PROACTIVE APPROACH TO HEALTH AND PERFORMANCE—LIPID PROFILE TESTING DAWN WEATHERWAX, RD, CSSD, ATC, CSCS t is impossible to always know when health and performance is at an optimal state. Some issues have silent consequences. The system of the human body can be monitored by blood testing to help achieve maximum results whether training for a competition, pursing a personal goal, or simply attempting to improve general health.

I

LDL CHOLESTEROL LDL (low-density lipoprotein) lipoprotein) is the primary transpo transport rt carriers of cholesterol in the blood. They are also known as bad or “lousy cholesterol.” The higher the LDL levels, the greater the risk for atherosclerosis and heart disease (1,6). It may also a better measurement of risk then total blood cholesterol.

An important first step to monitoring health is establishing a baseline of values. Next comes knowing what the normal ranges are and then aiming for optimal numbers if appropriate. One of the most common proactive blood values to check is lipid levels. It is important because certain elevated values can signify a risk for atherosclerosis, which is a hardening of the arteries, and other significant health issues. It is estimated that more than 50% of adult Americans have high serum cholesterol, and one third of all deaths are caused by cardiovascular disease (6).

TRIGLYCERIDES Triglycerides are also a type of fat found in the blood. Elevated triglycerides are an everyday life related risk factor. For example, excess body fat, physical inactivity, cigarette smoking, overindulgence of alcohol, and/or diet are all factors that can influence triglyceride levels (9).

Individuals that have a greater chance of abnormal lab values are typically individuals that have a large waist circumference, carry excess body fat, consume unhealthy foods (especially ones high in trans and saturated fats), are smokers, or have a history of either high cholesterol or blood pressure in the family. One research study found that out of 113 football players, 47% were prehypertensive, and 14% got hypertension by the end of one season (2). Another study demonstrated that one out of every four football lineman were showing signs of heart disease as early as age 18 (3,11). The American Academy of Pediatrics recommends that children get screened for cholesterol starting between ages 9 and 11 (1). The first general screening is recommended after age two; however, if the child is overweight or has a family history of heart disease, then is recommended to be screened no later than age 10 (5,12).

VALUE OUTCOMES All individuals with desirable values should continue to monitor their numbers over the years. It is recommended to always get a copy of the lab results and file them away for comparison purposes. As a general recommendation, following a diet comprised of a cholesterol intake less than 200 mg, no trans fats, less than 7% of total calories coming from saturated fat, and 10 – 25 g of soluble fiber a day may be beneficial for at-risk individuals. individuals. However, those who have abnormal numbers should consult with their physician and dietitian for best treatment options (4,7,8). Heart disease can start taking shape early in a person’s life. Whether an athlete, an active individual, or someone striving for better health, elevated cholesterol levels generally do not produce any visible symptoms. Therefore, it is suggested to take charge and have lipid levels checked regularly.

FOUR TYPES OF LIPIDS THAT SHOULD BE TESTED TOTAL CHOLESTEROL TOTAL Cholesterol is a fat-like substance used for various cell formations including cell membranes. It also serves as a building block for many hormones, synthesizes vitamin D, and forms bile secretion that aids in digestion. There are two factors that contribute to the amount of cholesterol in the body. One is from diet (e.g., dairy, eggs, and meats), and the second is from the liver. The body needs a small amount of cholesterol to perform normally, too much however, can lead to plaque buildup and even heart disease (10). HDL CHOLESTEROL HDL (high-density lipoprotein) is also known as “healthy cholesterol.” Think of HDLs like garbage trucks; they transport cholesterol from the tissues and blood to the liver for excretion from the body or synthesis into bile acids. It takes the excess away, so the higher HDL levels, the better. Smoking, being overweight, and not exercising can all be factors that cause low HDL levels (9,10).

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NSCA.com

REFERENCES 1. American Academy of Pediatrics. Policy Statement: 2014 Recommendations for Pediatric Preventive Health Care. Pediatrics 133(3): 568-570, 2014. 2. Baggesh, A, Weiner, RB, Wang, Wang, F, F, Isaacs, S, Malhotra, R, Berkstresser, B, Kim, J, Hutter, A, Picard, M, and Wang, T. Blood pressure and left ventricular hypertrophy during american-style football participation participation.. Circulation 128: 524-531, 2013. 3. Buell, J, Calland, D, Hanks, F, F, Johnston, B, Rester, Rester, B, Sweeney, R, and Thorne, R. Presence of metabolic syndrome in football lineman. J lineman. J Athl Train 43(6): Train 43(6): 608-616, 2008. 4. Garber, AM, and Browner, WS. American College of Physicians guidelines for using serum cholester cholesterol, ol, high-density lipoprotein cholesterol, and triglyceride levels as screening tests for preventing coronary heart disease in adults. Ann adults. Ann Intern Med 124: 124: 515-517, 1996.

ABOUT THE AUTHOR Dawn Weatherwax is a Registered Dietitian with a specialty in Sports Nutrition and is the Founder of Sports Nutrition 2Go. She is also a Board Certified Specialist in Sports Dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer and a Certified Strength and Conditioning Specialist® (CSCS®) from the National Strength and Conditioning Association (NSCA). Therefore, she brings a comprehensive and unique understanding of an athlete’s body and its nutritional needs to those interested in achieving specific performance perform ance goals and opti mal health. She is also the author of “The Official Snack Guide for Beleaguered Sports Parents” and “Complete Idiot’s Guide to Sports Nutrition,” as well as a contributing author for “Unique Considerations for the Female Athlete.”

5. Garber, AM, and Browner, WS. Cholesterol screening guidelines consensus, evidence, and common sense. Circulation 95: 1642-1645, 1997 1997.. 6. Go, AS, Mozaffarian D, Roger, VL, Benjamin, EJ, et al. Executive summary: Heart disease and stroke statistics—2014 update. A report from the American Heart Association. Circulation 129(3): 399-410, 2014. 7. Grundy, S, Becker, D, Clark, LT, LT, Cooper, RS, Denke, MA, et al. Third report of the national cholesterol education program (NCEP) expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III). Circulation Circulation 106: 106: 3143, 2002. 8. Lichtenstein, AH, Appel, LJ, Brands, M, Carnethon, M, et al. American Heart Association. Diet and lifestyle recommendations revision 2006. Circulation Circulation 114(1): 114(1): 82-96, 2006. 9. National Heart, Lung, and Blood Institute. ATP III At-A-Glance At-A-Glance (third report of the expert panel on detection, evaluation, and treatment of high blood cholesterol in adults). Accessed July 2014 from http:/ ht tp://www /www.nhlbi.nih .nhlbi.nih .gov/health-pro/guidelines/current/ cholesterol-guidelines/quick-desk-reference-html.htm 10. National Heart, Lung, and Blood Institute. Health Information for the Public: What is cholesterol? Accessed July 2014 at http:// www.nhlbi.nih.gov/health/health-topics/topics/hbc/. 11. Steffes, GD, Megura, AE, Adams, J, Claytor, RP RP,, Ward, Ward, RM, Horn, TS, and Potteiger, JA. Prevalence of metabolic syndrome risk factors in high school and NCAA division I football players. J players. J Strength Cond Res 27(7): Res 27(7): 1749-175 1749-1757, 7, 2013. 12. Stephen, DR, and Greer, F. Lipid screening and cardiovascular health in childhood. Pediatrics Pediatrics 122(1): 122(1): 198-208, 2008.


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A PROACTIVE APPROACH TO HEALTH AND PERFORMANCE—LIPID PROFILE TESTING

TABLE 1. TOTAL CHOLESTEROL (9,10)

TABLE 2. HDL CHOLESTEROL (9,10)

TOTAL TOT AL CHOLESTEROL

HDL CHOLESTEROL

Desirable

Below 200 mg/dL

Borderline high

200 – 239 mg/dL

Hi g h

240 mg/dL and above

TABLE 3. LDL CHOLESTEROL (9,10)

Poor

Below 40 mg/dL (men) Below 50 mg/dL (women)

Better

40 – 49 mg/dL (men) 50 – 59 mg/dL (women)

Best

60 mg/dL and above

TABLE 4. TRIGLYCERIDES (9,10)

LDL CHOLESTEROL

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TRIGLYCERIDES

Ideal for people at very high risk of heart disease

Below 70 mg/dL

Desirable

Below 150 mg/dL

Ideal for people at risk of heart disease

Below 100 mg/dL

Borderline high

150 – 199 mg/dL

Near ideal

100 – 129 mg/dL

Hi g h

200 – 499 mg/dL

Borderline high

130 – 159 mg/dL

Very high

500 mg/dL and above

Hi g h

160 – 189 mg/dL

Very high

190 mg/dL and above


NSCA.com


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SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL BRAD DEWEESE, EDD, CSCS, MATT SAMS, MA, CSCS, AND AMBROSE SERRANO, MA, CSCS

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ithin international sport, the effects of competitive success reach far outside the win-loss column. Many nations consider athletic achievement a marker of their country’s political, economic, and militaristic position on the global scale. To this point, Yessis implies that some nations have considered international sport a war without employing the tools of war (13). This particular attitude and belief is amplified during the Olympic Games where nations vie for dominance of both the gold and overall medal counts spanning a two-week period of competition across a variety of sporting disciplines. As a result, the athletes representing these nations must be sent into the Olympic Games at peak physical readiness. For this reason, strength and conditioning professionals and sport coaches alike must work toward goal attainment through the employment of well-drafted training programs that increase the likelihood of podium-potential performances. Strength and conditioning coaches working in high-level sport, such as the Olympic setting, are faced with the challenge of enhancing the preparedness of athletes who are already considered the “best.” However small, improvements in an elite athlete’s performance capabilities are vital for the continuation of competitive success (2). These marginal gains are considered valuable as the difference between a medal or podium finish can be less than 1% in sports such swimming, track and field, and bobsled (9).

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The purpose of this review is to provide strength and conditioning professionals with unique insight into the theoretical constructs and programming tactics used to train a portion of bobsled athletes that competed in the Sochi Olympic Games. To do so, the information will be split into two parts. The first article will provide an overview on the sporting demands and how the theoretical basis of training attempted to meet these requirements. The second article will provide examples of training plans for various phases of athlete development alongside descriptions of how data collected through an athlete-monitoring program can assist coaches in further refining program designs and prescription.

BACKGROUND ON SPORTING REQUIREMENTS Bobsled is a speed and power event where teams of two or four athletes push a fiberglass and steel sled down an ice track. The team is put together in order to provide the driver with enough velocity to navigate the course with his or her preferred lines of driving successfully. The push, which can occur up to a distance of 50 m, is the sole opportunity for the team to accelerate the bobsled through maximum sprinting prior to loading into the sled. As such, the ability to attain high velocities at the start correlates highly to finish time (10). In order to maximize a team’s push ability at the start, sport practitioners must first consider sled weight. The sled weight affects the ability to accelerate and create high velocities going into the first curve of the course. There are three different disciplines within the sport of bobsled: men’s two-man, women’s two-person, and men’s four-man. In each discipline rules govern how light or heavy a sled may be going into


NSCA COACH 1.3 competition. The minimum weight that a two-man sled may be is 170 kg for men and two-person for women, without the crew or extra equipment. The minimum weight for a four-man sled is 210 kg. However, when you include the crew and the extra equipment, the system mass (sled and crew) may not exceed a maximum weight of 390 kg for men’s two-man, 340 kg for women’s twoperson, and 630 kg for the four-man (4). Therefore, the primary goal of a bobsled team during the push start is to maximize the amount of momentum the sled is carrying while sliding down the track. In physics, momentum is defined as the product of mass and velocity (p=mv). Within bobsled, momentum can be described as the product of the mass of the sled with crew and the velocity in which the team can push the sled. Theoretically, the highest momentums are created with large mass (in which bobsled has strict limitations) and fastest velocities (which can be trained). Given this knowledge of the sled limitations, sport performance teams and athletes should maximize how the weight is distributed within the entire system mass. Ideally, the sled should remain as light as possible so the athletes do not have to exert force against a mass that is heavier than necessary. Hypothetically, a team can generate greater rates of acceleration if they are sliding into the first curve of the course by pushing a lighter implement. Therefore, to maximize the system mass and momentum, the athletes need to account for the lighter sled by optimizing their own body masses. This is where the training of the athletes becomes crucial in developing the prototypical bobsledder. Identifying that the sled should be as light as possible and that total mass and velocity is critical in creating momentum, the athletes need to not only have relatively large body masses, but should also be able to create high linear speeds. Essentially, bobsled athletes need to be capable of producing high rates of force (RFD) in short periods of time so that high velocities can be attained during the push start. Rate of force development, also known as explosive strength, can be described as the change in force divided by the change in time (12). This characteristic of force should be a priority for strength and conditioning coaches as this quality underpins both the push and sprint components of the start, which occur in brief segments of time.

THEORETICAL BASIS OF TRAINING DESIGN The demands of a bobsled-specific training protocol should follow the tenants of periodization to optimize athlete readiness. Periodization describes the strategic manipulation of training stages and cycles in accordance with the overload-adaptation principle, which emphasizes programmed recovery in order to allow for desired physiological changes to occur. Further, the tracking of these physiological changes through a monitoring system is encouraged so that future training plans can be optimized to the individual athlete (2). The periodized programming philosophy used to develop this select group of bobsled athletes is termed Seamless Sequential Integration (SSI), which is a model of training that merges constructs of conjugate-sequential periodization with short-

to-long speed development strategies (11). As with other programming theories, SSI utilizes phase potentiation through the inclusion of functional overreaches at the beginning of a majority of the blocks (6,7,8). This controlled and acute increase in training volume may allow for maintenance of work capacity while curtailing undesired detraining effects. A hypothetical model of how phase potentiation can be used in block training is illustrated in Figure 1.

STRENGTH TRAINING As previously described, bobsled is a speed/power sport that requires athletes to produce large forces against an external object so that high velocities can be achieved by the end of the push start. Within the weight room, a majority of the training was dedicated to improving the athletes’ maximal strength while incorporating exercises that increased RFD and explosive strength in hopes of producing a transfer of training effect. Practically speaking, a priority was placed on the improvement and maintenance of lower body strength through the prescription of full squatting movements using both the back and front barbell rack positions. The prescription of additional movements such as upper-body presses (e.g., bench press, push press, push jerk) and auxiliary lifts (e.g., stiff-legged deadlifts, glute-ham raise, unilateral squats) was based on the desire to optimize each push athlete’s body mass as well as the proper transmission of forces to the sled. In addition, a major emphasis was placed on weightlifting movements and their derivatives, such as the midthigh pull so that the athletes’ RFD could be enhanced at various loaded conditions (3). The reason for a reliance on Olympic-style lifting is that a majority of these movements utilize the double knee bend position to overload the stretch shortening cycle, which demonstrates high task specificity to the bobsled start and sprint (5). Task specificity deals with the degree of performance adaptation and may result from the similarities between the movement patterns, peak force, RFD, acceleration, and velocity patterns of an exercise and the sporting environment (14). In addition, there is some evidence that exercises that are not “task specific” may result in dampened contraction velocities through the hypertrophy of motor units that are not directly involved in the sporting movement (1). While muscular hypertrophy was a critical factor to maximize and maintain these bobsled athletes’ body masses, exercise selection was guided by the overarching goal of increasing the transfer of training effect. For this reason, rudimentary bodybuilding exercises that involved isolated lifts were avoided. An illustration of how exercises graduated in complexity for strength development can be found in Figure 2. In conjunction to exercise selection, athletes were exposed to a wide range of training loads that were chosen to impart greater RFD at various intensities. Moreover, the bobsledders were asked to base their weight selection on a relative intensity table, rather than a fixed percentage of a repetition maximum. The adoption of a “set-rep best” system using unpublished data, provided athletes with a means of determining the appropriate load (weight used during an exercise) based on their current set-rep best for a given


31

SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL exercise in addition to their current “readiness to train.” In other words, athletes based their workload on a percentage of their set-rep max initially, but would adjust the load to account for the effects of summated fatigue that may have built up during the training week. This set-rep best system, which instructs the athlete to gauge the appropriate load for a given intensity by asking how many more repetitions, could have been performed (in good form) after the prescribed dose, can be seen in Table 1.

SPEED TRAINING Coinciding with the strength component, speed development was an integral portion of the bobsled athletes’ training. While the nature of the sport and resultant requirement for increased body mass prevents bobsled athletes from achieving similar sprint completion times as their track and field brethren, speed sessions were designed similarly to those of short sprinters aiming to compete in the 60-m to 100-m dashes. The overarching goals of the practices were to elicit higher rates of acceleration while advancing top speed, which is necessary towards the latter portion of the bobsled start. In order to mature these qualities, a short to long approach to speed development was utilized. “Short to long” describes a training method that places an emphasis on improving propulsive force output through short sprints that maintain the biomechanics associated with the acceleration phase of a sprint. These shorter sprints graduate into longer sprints (if necessary) in order to enhance top speed through upright running mechanics. The underlying mechanism behind this proposed model is an athlete may see greater improvements in top speed if force production can occur at the ideal rate, time, and moment. Figure 3 illustrates how speed qualities can be developed through phasic potentiation in a short to long model.

CONCLUSION Article one of this two-part series provides an overview on the theoretical constructs of the strength and conditioning tactics used for several bobsled athletes as they prepared for the Sochi Olympic Games. Much of the training focus was geared toward producing a push athlete who could yield high rates of force within a minimal amount of time. Moreover, a primary emphasis was to direct these forces in such a manner that influenced the sled’s momentum toward high velocities by curve one. While higher body mass was a critical factor, training specificity was not compromised in order to promote unwarranted hypertrophy. In general, these athletes were treated as larger sprinters. The next article will provide examples of training protocols used throughout the quadrennial. In addition, a description of how athlete-monitoring data can be collected, interpreted, and used to guide the program planning process will also be provided.

Within the bobsled training regimen, the goal of speed training sessions was to prepare the athletes for sport-specific push training that required greater strength and higher RFD production. Therefore, training tactics were chosen for their ability to seamlessly blend physical characteristics and motor patterning. For instance, each training year began with a block of inclined sprints, which assisted in promoting the necessary posture and low-shin angles indicative of acceleration. This block was often followed by a block of training that incorporated sled towing with flat-ground accelerations of slightly longer distance. These training tactics eventually graduated into weighted sled pushing and an introduction to maximum velocity training. Finally, the bobsled athletes were advanced to the bobsled simulation push-track once their sprint capabilities had been matured. A hypothetical model of bobsled-specific speed training is provided in Table 2.

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NSCA COACH 1.3

REFERENCES 1. Bosco, C, Tihanyi, J, Komi, PV, Fekete, G, and Apor P. Store and recoil of elastic energy in slow and fast types of human skeletal muscles. Acta Physiologica Scandinavia 116(4): 343-349, 1982. 2. DeWeese, BH, Grey, HS, Sams, ML, Scruggs, SK, and Serrano, AJ. Revising the definition of periodization: Merging historical principles with modern concern. Olympic Coach 24(1): 5-19, 2013. 3. DeWeese, BH, Serrano, AJ, Scruggs, SK, and Burton, JD. The mid-thigh pull: Proper application and progressions of a weightlifting movement derivative. Strength and Conditioning Journal 35(6): 54-58, 2013. 4. Federation International Bobsleigh and Tobogganing. International Bobsleigh Rules. 2013. 5. Hori, N, Newton, RU, and Andrews, WA. Does performance of hang clean differentiate performance of jumping, sprinting, and changing of direction? Journal of Strength a nd Conditioning Research 22(2): 412-418, 2008. 6. Issurin, V. Block periodization versus traditional training theory: A review. Journal of Sports Me dicine and Physical Fitnes s 48(1): 65-75, 2008. 7. Issurin, V. New horizons for the methodolog y and physiology of training periodization. Sports Medicine 40(3): 189-206, 2010. 8. Plisk, S, and Stone, MH. Periodizat ion strategies. Strength and Conditioning Journal 25(6): 19-37, 2003. 9. Mujika, A, and Padilla, S. Scientific bases for precompetiti on tapering strategies. The Journal of Medicine and Science in Sports and Exercise 35(7): 1182-1187, 2003.

ABOUT THE AUTHOR Brad DeWeese is an assistant professor within the Physical Education, Exercise, and Sport Department at East Tennessee State University (ETSU), which also serves as a designed United States Olympic Training Site. In addition, DeWeese is the Head Strength and Conditioning Coach for the USA Canoe/Kayak slalom team while also continuing to serve as a coach to several Team USA Olympic athletes competing in bobsled, skeleton, and track and field. Prior to his work at ETSU, DeWeese was employed as the Head of Sport Physiology at the U.S. Olympic Training Center in Lake Placid, NY, where he oversaw the physical training of the winter division. He earned his Doctorate from North Carolina State University and currently holds several certifications including the Certified Strength and Conditioning Specialist® (CSCS®) through the National Strength and Conditioning Association (NSCA). Matt Sams is a sport physiology doctoral student at East Tennessee State University (ETSU). Sams currently assists in the ETSU Olympic Training Center as a coach and has interned at the United States Olympic Training Center in La ke Placid, NY. Ambrose Serrano is t he interim Head of Spor t Physiology at the United States Olympic Training Center in Lake Placid, NY. Serrano oversees the training and preparation of several winter sport athletes while also directing various sport science initiatives. Ambrose earned his Master’s degree from East Tennessee State University in Sport Science and Physiology and is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS).

10. Smith, SL, Kivi, DMR, Camus, H, Pickels, R, and Sands, WA. Kinematic analysis of men bobsled push starts. XXIV ISBS Symposium: Salzburg, Austria; 2006. 11. Siff, M, and Verkhoshansky, Y. Supertraining: strength training for sporting excellence (3rd ed.). University of Witwatersrsand: Johannesburg, South Africa; 1998. 12. Stone, MH, Sanborn, K, O’Bryant, HS, Hartman, M, Stone, ME, Proulx, C, Ward, B, and Hruby, J. Maximum strength-powerperformance relationships in collegiate throwers. Journal of Strength and Conditioning Research 17(4): 739-745, 2003. 13. Yessis, M and Trubo, R. Secrets of Soviet sports fitness and training. New York: Arbour; 16, 1988. 14. Young, WB. Transfer of strength and power training to sports performance. International Journal of Sports Physiology and Performance 1: 74-83, 2006.


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SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL TABLE 1. LOAD DETERMINATION USING SET-REP BEST PRESCRIBED SET-REP

% OF SET-REP BEST

REPS LEFT AFTER FIRST SET

REPS LEFT AFTER LAST SET

70%

7-8

5-6

75%

6-7

5-6

80%

6-7

4-5

82.5%

5-6

4

85%

5-6

3-4

87.5%

4-5

3

90%

4-5

2-3

92.5%

3-4

2

95%

3-4

1-2

100%

2-3

0

70%

8-10

6-8

75%

7-8

6-7

80%

6-7

5-6

82.5%

5-6

5

85%

5-6

4-5

87.5%

4-5

4

90%

4-5

3-4

92.5%

3-4

2-3

95%

3-4

1-2

100%

2-3

0

70%

6-8

5-6

75%

5-6

5

80%

5

4-5

82.5%

4-5

4

85%

4

3-4

87.5%

3-4

3

90%

3

2-3

92.5%

2-3

2

95%

2-3

1-2

100%

1-2

0

5x10

3x10

5x5

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NSCA COACH 1.3

70%

5-6

5-6

75%

5

4-5

80%

4-5

4

82.5%

4

3-4

85%

3-4

3

87.5%

3-4

2-3

90%

3

2

92.5%

2-3

1-2

95%

2

1

100%

1-2

0

70%

5-6

5

75%

5

4-5

80%

4-5

4

82.5%

4

3-4

85%

3-4

3

87.5%

3

2-3

90%

2-3

2

92.5%

2

1-2

95%

1-2

1

100%

1

0

70%

5

5

75%

4-5

4-5

80%

4

4

82.5%

3-4

3-4

85%

3

3

87.5%

2-3

2-3

90%

2-3

2

92.5%

2

1-2

95%

1-2

1

100%

1

0

3x5

5x3

3x3


35

SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL TABLE 1. LOAD DETERMINATION USING SET-REP BEST (CONTINUED) PRESCRIBED SET-REP

% OF SET-REP BEST

REPS LEFT AFTER FIRST SET

REPS LEFT AFTER LAST SET

70%

5

4-5

75%

4-5

4

80%

4

4

82.5%

3-4

3-4

85%

3

3

87.5%

2-3

2-3

90%

2

2

92.5%

1-2

1-2

95%

1

1

100%

1

0

70%

4-5

4

75%

4

3-4

80%

3-4

3

82.5%

3

2-3

85%

2-3

2-3

87.5%

2

1-2

90%

1-2

1-2

92.5%

1

1

95%

1

0-1

100%

1

0

70%

4

3-4

75%

4

3

80%

3-4

2-3

82.5%

3

2-3

85%

2-3

2

87.5%

2

1-2

90%

1-2

1-2

92.5%

1

1

95%

1

1

100%

0-1

0

4x2

3x2

3x1

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NSCA COACH 1.3

L I V E

OCT. 8, 2014 | 11:30AM MST BUILDING YOUR BUSINESS: SELLING IS NOT SELLING OUT MARK NUTTING, CSCS,*D, NSCA-CPT,*D Being a good personal trainer does not ensure that you will have clients. You need to be able to sell the benefits and achievable results of using your services in order to build your business. Selling, for many, may bring to mind car salesmen, infomercials, and telemarketers. This can create a mindset for trainers that selling makes them somehow less honest or acting in their own self interest when trying to get someone to purchase a program. In fact, we all sell every day and enjoy it. When we recommend where to eat, which movie to watch, what book to read, we are selling. Learn how to make the act of selling personal training programs a natural, positive experience for you and your potential client. Build your business by helping others, and help them by getting them to commit to your program.


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SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL TABLE 2. HYPOTHETICAL MODEL OF BOBSLED-SPECIFIC SPEED TRAINING BLOCK/ EMPHASIS Block 1 Primary Emphasis: Acceleration Development

THEORETICAL PROGRAMMING FOR WEEK 1 OF EACH BLOCK

TRAINING TOOL AND NOTES

Monday and Wednesday Incline Sprints 1x3x10m (1.5’) 1x3x15m (2’) 2. Coaches should focus on low heel recovery 1x2x20m (2.5’) while cueing the athlete to drive the foot “down and through” the ground. Synchronize Friday the leg drive with aggressive arm action Incline Sprints occurring about a rigid torso with the head in 1x2x15m (1.5’) a neutral position. 1x3x20m (2’) 1. Utilize incline sprinting in order to place athlete into positions that elicit desired acceleration mechanics.

1x2x25m (2.5’)

Block 2 Primary Emphasis: Refine Acceleration Ability Secondary Emphasis: Improve Transition to Upright Sprinting

1. Gradually reduce the sprint volume occurring on the incline and begin introducing flat-ground resisted sprint training. Resisted sprints will (a) improve the transition from the incline to the flatground; (b) encourage proper acceleration biomechanics; and (c) introduce athletes to “push-based” sprinting. 2. Longer distance accelerations will provide athletes the opportunity to graduate into top-speed running.

Block 3 Primary Emphasis: Begin Emphasizing Push Training Secondary Emphasis: Introduction to Top Speed Training

1. Maintain acceleration abilities through inclusion of short sprints at beginning of most training sessions. 2. Transition from traditional sprint training to actual bobsled “push” training. Frequency of push-track training would gradually increase from 1x/week to 2-3x/week throughout block. 3. Begin exposure to maximum speed training through training runs that utilize upright sprinting mechanics.

Monday Incline Sprints 1x3x30m (3’) 1x3x40m (4’) Wednesday Push-Up Starts 1x4x15m (2’) Sled Tows 2x3x20m (2’/4’) Friday Crouch Starts 1x3x15m (2’) Sled Pushing 1x4x20m (3’) Crouch Starts 1x3x30m (3.5’) Monday Prone Starts 1x4x15m (2’) Individual Bobsled Push Training 1x3 Hit (Contact + first 2-4 steps) (3’) 1x3 Initial Acceleration (Contact + first 5-8 steps) (5’)

Wednesday High-Stance Starts 1x3x20m (2.5’) Fly-Ins 1x3x15m Build/ 20m Fly (5’) Friday: Crouch Stance Starts 1x3x20m (2.5’) Acceleration from Crouch Stance 1x1x30m (4’) 1x2x40m (5’) 1x1x45m

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NSCA COACH 1.3

Block 4 Primary Emphasis: Continue to Enhance Bobsled Push Ability

1. Prescribe bobsled push training that requires athletes to execute proper timing of sled entry, while also hitting higher velocities due to longer pushing distances.

Secondary Emphasis: Maintain Accelerative Ability

2. Maintain acceleration abilities through inclusion of short sprints at beginning of almost every session. 3. May continue exposure to small doses of maximum speed training through longer flyin zones or “ins and outs.”

Monday Push-Up Starts 1x3x15m (2’) Individual Bobsled Push Training 1x2 Initial Acceleration (5’) 1x3 Complete Push (Full Recovery) Wednesday High-Stance Starts 1x3x20m (2’) Fly-Ins 1x2x20m/25m (6’) Friday Incline Sprints 1x3x15m (2’) Combo or Team Bobsled Push Training 1x3 Synchronous Hit (Contact + first 2-4 steps) (3’) 1x3 Initial Acceleration (Full Recovery)


39

SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL

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NSCA COACH 1.3

FIGURE 2. PHASIC POTENTIATION FOR STRENGTH

Overhead press with snatch grip (SG) and closed grip (CG)

Overhead presses (cont.)

Overhead presses (cont.)

Rate of force development (RFD) presses (push press, power jerk, and split jerk)

Squats (front, back, and overhead)

Squats (cont.)

Squats (cont.)

Squats (cont.)

Squats (full, partials, and concentric)

Bench (flat and incline)

Bench (cont.)

Bench (cont.)

Bench (cont.)

Speed squats

Unilateral squat (Bulgarian, lunge, and split

Unilateral work (cont.)

Unilateral work (cont.)

Squat presses

Squat presses

CG shrug

Mid-thigh pulls (CG and SG)

Mid-thigh pulls (cont.)

Mid-thigh pulls

Mid-thigh pulls

Pulls from floor (CG and SG)

Pulls from floor (CG and SG)

Pulls and full movements (CG and SG)

Countermovement shrug (CMS)

CMS

Additional strategies (split sessions and clusters)

Additional strategies (split sessions and clusters)

Full weightlifting movements

Countermovement cleans & snatch

Additional strategies (clusters, wave leading, and postactivation potentiation (PAP))

Additional strategies (clusters, wave loading, and PAP)


RFD presses

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SLIDING TOWARD SOCHI—PART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 – 2014 QUADRENNIAL FIGURE 3. PHASIC POTENTIATION FOR SPEED

Incline sprinting

Acceleration holds (prior to and at vertical shins)

Fly-ins

Complete runs

Sled towing

Potentiating cluster (tows and opens)

Race modeling (ins and outs)

Race simulation

Sled pushing

Remedial fly-ins

Acceleration holds (beyond vertical shin)

Potentiation complexes

Reaction starts

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NSCA COACH 1.3

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. c n I , C V S 4 1 0 2 © . c n I , C V S f o s k r a m e d a r t d e r e t s i g e r e r a R E V O C E R E D A R O T A G d n a n g i s e D G , s e i r e S G , e d a r o t a

TRAINING THE COLLEGE FOOTBALL ATHLETE—A PERSONAL INSIGHT ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA have been blessed to be able to work as a strength and conditioning coach for 25 years, with 19 of those years including working with football athletes. Those 19 years include a lot of off-seasons, a lot of standing on the sidelines, and a lot of watching football games. I gauge the time of the year more by what training cycle we are currently involved in than what month it happens to be. After all this time and experience working with football athletes, I have learned a few things about physically preparing to win football games.

I

However, as I tell my athletes, our most important testing does not occur in the weight room, it occurs on the football field, and that is ultimately the reason for training. Dumbbells allow for the opportunity to perform a variety of movements (e.g., alternating arm bench press, single-arm snatches, etc.) that are obviously not possible with a barbell. My thought is that controlling two separate implements (i.e., a pair of dumbbells) develops athletic qualities that cannot be replicated with a barbell. To prepare for an athletic competition, improving athleticism needs to be a priority.

The first thing I am going to discuss may be surprising; however, it is possible to get football athletes to a point where further increases in strength are of no value. This may not happen very often at the high school level, but at the college level, where some athletes have an extensive training background combined with a great work ethic, they can reach a point where getting stronger may no longer translate to improved athletic performance. For example, for an offensive lineman who can squat 500 lb with good technique to a parallel or lower depth, continuing to focus on increasing his squat max may not be the best use of time. I could focus on getting his squat max up to 525 or 550 lb during the off-season, but I guarantee that nobody on the sideline is going to say “wow, look how much better he is playing this year after increasing his squat by 25 lb.” In my opinion, he has all the strength he needs at 500 lb, and further increases in strength are not going to improve his performance capabilities.

The weightlifting movements should be a major part of a training protocol for football if, and only if, they can be coached and performed effectively and safely. To develop the ability to move powerfully, it is essential to train powerfully. As a result, it makes sense to emphasize exercises that may produce the highest power output possible. Every workout, my football athletes perform two weightlifting movements to start, and that is true for both barbell and dumbbell workouts.

In contrast to that, he can improve performance by becoming more powerful, or faster, or both. If he can squat 450 lb through a full range of motion in 3 s, and that can improve to 2.5 s, he may be more effective on the field. Additionally, if it can be lowered to 2.2 s, then he will improve again, because being more powerful is always better. It is the same thing with speed. Decreasing an offensive lineman’s 10-yard sprint time from 2 s to 1.9 s may make him more effective, and getting him down to 1.8 s may make him even better. Stronger is not always better, but increasing power and speed can lead to better performance for the football athlete. Football is not a weightlifting competition, or a bodybuilding competition, it is an athletic competition. I want to use the movements we perform in the weight room to make my athletes stronger, more powerful, and more athletic. I am willing to sacrifice maximum performance in the three lifts we test in (i.e., clean, squat, and bench) to make them more athletic. As a result, I have my big skill position athletes train with barbells twice per week and dumbbells once per week, and my skill position athletes train with dumbbells twice per week and barbells once per week. If I simply wanted to produce the highest test results, I would eliminate or drastically reduce the amount of dumbbell training my athletes perform and have them focus on barbell training. After all, the best way to get ready to test on barbell cleans, squats, or bench is to perform those lifts with barbells.

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I sometimes hear coaches say they cannot get their athletes to lift with good technique. Here is a simple solution that may be able to fix that problem. In our facility, we have 12 platforms, which means that we could have 12 athletes potentially cleaning, squatting, or benching at the same time. If I have 11 athletes demonstrating great technique on squats, for example, and one who is in bad position or not achieving proper depth, I will stop the entire group, coach the mistake, and have the entire group perform the set again. There is no arguing or yelling on my part, I simply allow for peer pressure to take over. The technique flaw tends to immediately disappear with this method the majority of the time. This is one solution that I have found to be successful when attempting to fix a common problem that many coaches face. Contrary to common belief, the bench press is not an important exercise for football players, or for any other athlete (unless, of course, you compete in the sport of powerlifting, where the bench is one of the three competition lifts). The only reason we use the bench press in our program is because it is important to the players and, per tradition, testing bench press max is a part of football. The limitations of the bench press stem from the fact that the athlete is lying with the back supported and a bar positioned over the chest. Unless the athlete gets knocked on their back, an opponent lands on top of them, and they attempt to press that athlete off them, the bench is very low in sport specificity. I much prefer the standing bench press as a lift for my athletes, which is performed in a standing position, pressing one end of the bar with the other end anchored to the floor. This gets the athletes up on their feet and removes the back support, which may transfer more efficiently to football, as well as athletics in general. Two commonly neglected areas that we try to emphasize are standing core exercises and lower body lateral training movements. The vast majority of core exercises, especially for the abdominals, are performed in a lying position. However, as just mentioned when discussing bench press, performing an exercise in


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a lying position is not very sport specific. As a result, especially as we get closer to the in-season phase, I try to emphasize standing core exercises as much as possible. Exercises like band twists, medicine ball throws, and bus drivers are my preference. As for lower body lateral movement training, I try to make sure my athletes are performing at least one lateral lower body movement such as lateral squats or side lunges each cycle. I emphasize training movements, and since they will move laterally on the football field, they should be training laterally in the weight room too. I see so many drills that are closed in nature, meaning the athlete has a predetermined knowledge of what the movement pattern will involve (e.g., running from cone “A” to cone “B” and then to “C”). During a game, football players do not have a predetermined knowledge of what movements will be required during any given play, at least not every aspect of the play. For example, a running back may know they are going to run a sweep to the right, and they know ahead of time what the initial steps will be. However, as the play continues, the running back has to react to the defense and how well the offense blocks for him as the play unfolds. As a result, he has to be able to react to visual cues and adjust his movement patterns based on those cues. This will change play to play throughout the game, and each new play will require the player to adjust his movement pattern based on those visual cues. Because of this, I try to emphasize open drills when focusing on lateral speed and agility training. I want my training to be as specific as possible to the demands of the game, and since football is an open sport, I emphasize open drills as a part of my training program.

ABOUT THE AUTHOR Allen Hedrick is the Head Strength and Conditioning Coach at Colorado State University-Pueblo, in Pueblo, CO. Previously, Hedrick has been the Head Strength and Conditioning Coach at the United States Air Force Academy, the National Strength and Conditioning Association (NSCA), and the United States Olympic Training Center. Prior to that, he worked as a graduate assistant while pursuing his Master’s degree at Fresno State University. Hedrick was named the NSCA’s Collegiate Strength and Conditioning Coach of the Year in 2003. Frequently published in various journals related to strength and conditioning, Hedrick has authored books on football and dumbbell training, written chapters in three textbooks related to strength and conditioning, and has spoken at numerous conferences and clinics both nationally and internationally.

The last thing I want to mention is that each year my program evolves; I do not want it to stay stagnant. My program is not perfect and it never will be, but I do want to make sure I continue to work to improve the plan every year. My athletes work very hard so they deserve the best program possible and it is my responsibility to provide that to them.


45

A DIFFERENT APPROACH TO TACKLE FOOTBALL TRAINING TRAVIS BROWN, MS, CSCS,*D

A

s a former college football player, I can remember the countless hours and days of Olympic-style lifts and power lifts that we did to prepare our bodies for the wear and tear of the grueling Southeastern Conference (SEC) season. I firmly believe that these types of lifts are cornerstones to any major football program that strives to be successful. My teammates and I were involved in one of the elite strength and conditioning programs in the nation that resulted in multiple conference championships and a national championship. So you may ask, why change anything with that program? If it is not broke, then it does not need to be fixed, right? Why adapt to anything different than what produced such great results? My answer to those questions would be not to completely change the traditional Olympic-style and power lifts, but to supplement those exercises with loaded athletic movements that you see on the field of play, thus potentially increasing the strength carryover to the field. This may also decrease the risk of injury through building balanced strength and maintaining proper joint alignment throughout. The goal of this approach is to implement movementbased exercise that a football player can relate to in their specific position, whether it be an offensive or defensive lineman, running back, linebacker, defensive back, receiver, or quarterback. There are many great qualities with the traditional Olympicstyle lifting that can carry over to the football field (such as hip explosion, triple extension of the hip, knee, and foot, etc.). These qualities are necessary in the sport of football. Ideally, getting those same movement patterns in a lift from a different force line (diagonal or horizontal) rather than strictly vertical could complement that particular player’s position and performance at that position. Multiplanar movements (i.e., frontal, sagittal, and transverse), rather than just sagittal plane movements such as the traditional Olympic-style and power lifts, may offer a training atmosphere that is almost identical to that football player’s position. This may benefit the athlete on two fronts; it may increase strength carryover to the field and decrease the risk of injury. Several pillars of motion in Olympic-style and power lifting translate to the sport, such as pushing, pulling, level change, and complexity (a combination of any of those movements), but these exercises lack the important component of rotation. Nearly every position in football utilizes rotation to some degree. Efficient and loaded rotation on your feet needs to be an integral part of any athlete’s training regimen. Loaded locomotion forwards, backwards, and laterally can also be extremely beneficial to the athlete in developing balanced strength for all directions.

LINEMAN SQUAT Start: Athletic stance, with feet hip-width apart and heels off the ground. Keep body at a 90 degree angle to bar (Figure 1).

FIGURE 1. LINEMAN SQUAT – START Finish: Keeping the chest up, squat down towards heels, keeping the body at the same angle (Figure 2).

FIGURE 2. LINEMAN SQUAT – FINISH This is a great exercise to implement with any offensive or defensive lineman. Notice the angle of the movement and how it relates to those particular positions and movements that those players must perform during a game.

The following are some exercises that can complement the traditional Olympic-style and power lifts in a strength and conditioning program for football players using various implements. It is important to note that these exercises can be performed using other training equipment but the figures provided should be used as a reference for the movement pattern of each exercise.

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POWER CLEAN Start: Athletic stance with feet hip-width apart and heels off the ground while keeping the butt down, back flat, and eyes up (Figure 3).

BEAR FIGHT Start: Wide athletic stance, with the bar extended overhead and a slight bend in the elbows, hips, and knees. Whichever hand is on the end of the bar indicates which way to turn. Remain on the balls of the feet and keep body at a 90 degree angle to the bar. Finish: Pivot feet, hips, and shoulders while maintaining slight elbow flexion. Control the bar down to mid-thigh level (Figure 5).

FIGURE 3. POWER CLEAN – START Extension: Triple flexion (ankles, knees, and hips) to triple extension with shrug. Catch: As bar travels up, shift feet back slightly to offset arc of the bar. Keep the body at a 90 degree angle to the bar, and catch with knees bent and hands above shoulders (Figure 4).

FIGURE 5. BEAR FIGHT

FIGURE 4. POWER CLEAN – CATCH


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QUARTET Start: Securely attach cable from harness to tires, sled, or other object to pull.

Crossover: Keep shoulders, hips, and feet perpendicular to object being pulled. The leg nearest to the anchor point (inside leg) crosses in front with small steps (Figure 8).

Backward: Keep shoulders behind hips, and use small steps to push backward while remaining balanced (Figure 6).

FIGURE 8. QUARTET – CROSSOVER

FIGURE 6. QUARTET – BACKWARD Forward: Stay on balls of feet while driving forward (Figure 7).

FIGURE 7. QUARTET – FORWARD

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LATERAL LUNGE Start: Split lunge stance with outside foot forward and flat on the ground, and heel of back foot up. Shoulders, hips, and feet should all be turned towards front (Figure 9).

FIGURE 9. LATERAL LUNGE - START


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Finish: Take back knee straight down to the ground while maintaining an upright torso (Figure 10).

Finish: Reach out and pull the rope to the chest, allowing the torso to rotate and then alternate arms (Figure 12).

FIGURE 12. BRAZILIAN ROPE PULL – FINISH SUMO SQUAT Start: Staggered stance, keeping knees over toes and open at groin and hips. Back foot is at a 90 degree angle to the bar (Figure 13).

FIGURE 10. LATERAL LUNGE – FINISH BRAZILIAN ROPE PULL Start: Move the anchor point of the rope to about the middle of the body. Use a wide staggered stance with hips, shoulders, and feet facing the anchor point (Figure 11).

FIGURE 13. SUMO SQUAT – START Finish: Squat while maintaining knees over toes and keeping the chest up through the movement (Figure 14).

FIGURE 11. BRAZILIAN ROPE PULL – START

FIGURE 14. SUMO SQUAT – FINISH


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SQUAT TO PRESS Start: Athletic stance with feet hip-width apart and heels off the ground. Hands and handles stay at or above shoulder level through the entire movement (Figure 15).

Press: Fully extend with a press, keeping the wrists straight (Figure 17).

FIGURE 17. SQUAT TO PRESS – P RESS

FIGURE 15. SQUAT TO PRESS – START Squat: Flex the ankles, knees, and hips to lower into a squat (Figure 16).

SPLIT CLEAN AND JERK Start: Athletic stance with feet hip-width apart and heels off the ground (Figure 18).

FIGURE 18. SPLIT CLEAN AND JERK FIGURE 16. SQUAT TO PRESS – SQUAT Extension: Triple flexion (ankles, knees, and hips) to triple extension with shrug.

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Catch: As bar travels, shift feet back to offset arc of bar. Keep the body at a 90 degree angle to the bar, and catch with knees bent and hands above shoulders (Figure 19).

Catch: Back to catch above the shoulders (Figure 21).

FIGURE 21. SPLIT CLEAN AND JERK – SECOND CATCH FIGURE 19. SPLIT CLEAN AND JERK – FIRST CATCH Split/Jerk: Wide split with the legs with overhead extension (Figure 20).

Finish: Back to start position.

ABOUT THE AUTHOR Travis Brown has led a career as a strength and conditioning coach for over 14 years in Atlanta, GA and at the University of Tennessee, Knoxville. He currently works for Pinnacle Athletics, which is a sports performance company that trains profess ional, college, and high school athletes. He has trained, or played next to, over 120 National Football League (NFL) starters, including dozens of Pro Bowlers and first round NFL draft picks. Throughout his career, he has trained a number of athletes ranging from youth to elite professionals, which include several Major League Baseball (MLB) players, National Basketball Association (NBA) players, and two Olympic Medalists. Brown is currently working towards his PurMotion Master Trainer certification and is a Certified Strength and Conditioning Specialist® with Distinction (CSCS,*D®) through the National Strength and Conditioning Association (NSCA).

FIGURE 20. SPLIT CLEAN AND JERK – JERK OVERHEAD EXTENSION


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CORRECTING SQUAT FORM—RECOMMENDATIONS AND PROGRESSIONS MATT SZELOG, ATC, CSCS

T

he squat is one of the most valuable tools for building strength, power, and size (3). Every coach, personal trainer, and strength coach comes across countless athletes that struggle to perform a correct squat pattern. Whether the pattern is dysfunctional due to weakness, tightness, mobility restriction, or stability problems, it is still a time consuming process to adjust technique that does not always lead to success. In this article, I will review a series of common mistakes I have experienced and corrective techniques that that I have implemented to help athletes of any level become better at squatting.

CORRECT SQUAT FORM Before any corrective strategies can be addressed, it is important to be on the same page in regards to the back squat technique. Please note that not all athletes fit into a “cookie cutter mold” when it comes to squat technique. Coaches and trainers alike should take into account that anatomy is different with every athlete (e.g., hip size, pelvic griddle, etc.), and that sometimes comfort must be used as a guide for correct form. TRADITIONAL SQUAT STANCE The squat exercise starts with an athlete’s feet approximately shoulder-width apart. The feet can be angled out slightly, but some suggestions go as far as 30 degrees (1,2,3). This can help allow the hips to open slightly, which in turn allows the knees to push slightly out (this position can be modified for individual athletes based on comfort). Instruct the athlete to activate their core by tightening their abdominal muscles and trying to pull the

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ribcage towards the pelvis slightly but without rounding the back. Next, the athlete will bend their knees, flex their hips, and bring their butt back as if sitting into a chair. As their butt drops back, their upper torso will drop forward slightly maintaining a position with their head up, chest out, and neutral spine. The athlete’s knees should remain in line with their ankles and hips. Their feet should remain flat on the ground and the knees should remain behind the toes. Optimal depth is accomplished when their thighs are parallel or slightly lower than parallel to the ground (1,3).

COMMON MISTAKES AND POSSIBLE ASSOCIATED DEFICIENCIES FORWARD LEAN/SPINAL FLEXION Hip flexor tightness, core stability, gastrocnemius/soleus tightness, poor ankle mobility EXCESSIVE LUMBAR CURVATURE Tight hip flexors, weak anterior core, poor ankle mobility KNEES FALL IN Foot pronation, weak hip abductors, overactive adductors KNEES OVER TOES Not driving butt back, not engaging gluteus maximus, poor hip flexibility


NSCA COACH 1.3 BUTT TUCKS UNDER Poor core strength HEELS OR TOES OFF FLOOR Not driving butt back, keeping their torso too tall, not engaging gluteus maximus, tight gastrocnemius/soleus, poor ankle mobility SHALLOW DEPTH Not driving butt back, tight gastrocnemius/soleus, poor ankle mobility, hip impingement There is no need to address these areas of concern until we have followed the squat progressions listed below. If athletes are still showing obvious pattern faults after progressing through the corrective squat techniques it will be important to evaluate them more thoroughly.

STRATEGIES TO CORRECT POOR FORM 1. Stick Squats (Figures 1 – 3): The first progression should utilize a stick. The stick can be a wooden dowel, broomstick, or even a PVC pipe. Place the stick along the athlete’s spine allowing them to place one hand in their cervical curve and another in their lumbar curve. There must be three points of contact including the head, thoracic spine and butt (tail bone). Have the athlete stand approximately 4 – 6 in. from a bench, stool, chair, or box, place their feet in the correct position, activate their core, and then instruct them to squat back and sit while keeping all three points of contact. Verbal cues should be given if the three points of contact are lost. 2. Anterior Core Activated Squat (Figures 4 – 5): Once an athlete has demonstrated the correct motion pattern using a stick it is time to move forward. The anterior core activated squat includes using a weight plate held directly in front of the athlete’s body. This accomplishes two things: it offsets an uneven weight distribution that tends to happen with an incorrect squat and, it helps activate the anterior core musculature resulting in a better looking squat. Select a weight plate ranging from 10 – 25 lb to perform this exercise. The athlete should be instructed to hold the weight directly in front of them with their arms completely extended and shoulders flexed at 90 degrees. Have the athlete stand 4 – 6 in. from a bench, stool, chair, or box. They should be instructed to squat down, sit, and stand. Again, verbal cues are extremely important if you notice incorrect movement. 3. Kettlebell Goblet Squat (Figures 6 – 7): Now that the athlete has mastered the first two progressions, it is time to move to an exercise to help develop a deep squat. The kettlebell goblet squat allows athletes to have a wider stance and to drop below parallel more comfortably. Holding the kettlebell in front of the body is also a great way to activate the core. Athletes begin by standing with their feet wider than shoulder-width apart. Their feet are angled out approximately 10 – 15 degrees. The kettlebell is held tight against the body around sternum/chest height. The athlete’s elbows and forearms are held tightly together so that the elbows point down towards the floor. As they engage their core they should be instructed to squat down, forcing their butt

back, head and chest up, and bringing their elbows between their thighs. Common mistakes with the kettlebell goblet squat include rounding the upper back and letting the pelvis posteriorly tilt.

ADDRESSING ERRORS AFTER FORM CORRECTION After athletes have progressed through the form corrections, you can now further analyze their movements and correct errors you still see. These corrections may involve tissue release, stretching, isolated movement patterns, and/or neuromuscular learning patterns. Athletes that are still struggling through the form corrections should not be allowed to back squat. BACK SQUAT EXERCISE PROGRESSION If athletes have successfully progressed through the form corrections it is time to get them into the squat rack. One of the most common errors in the rack is starting with the bar too high. It is extremely important to make sure that athletes have the bar set at approximately sternum height (3). This allows athletes to use their legs for liftoff and to return the weight safely when done. Failure to set the bar at the correct height can result in poor racking of the weight and potential injury. The second most common error is failure to set spotting arms or setting them at an incorrect height. Safety spotting arms should be used at all times during any squatting motion inside of a rack and the height should be set according to each athlete’s actual height. The next step is to position the bar on an athlete’s back in a high position or low position. The high position of the bar should be along the base of the upper traps right around the c7 vertebrae. The low position will place the bar on the upper portion of the shoulder blades so that it rests of the posterior deltoids and middle trapezius (1). Hand placement on the bar varies and is usually at the discretion of an athlete’s comfort (4). Once the rack is set up and the bar is placed, it is time to get moving. Always start with the bar only. If possible, use a lighter bar and progress to an Olympic-style bar. A majority of the time it still may be important to utilize a bench or box for the first few sets to make sure the athlete is remembering the movement pattern. When the athlete has shown great form and technique you can slowly load the bar according to your program design. Keep giving verbal cues when necessary and make sure to monitor squatting form regularly because poor form has a tendency to make an appearance occasionally. It is also recommended that you continue to use the form correction exercises or some of the exercises as a “warm up” prior to squat lifting sessions. This ensures pattern reinforcement and is a great way to get the muscles and joints prepared for movement. Use the sample program in Table 1 to correct initial squat form errors. This program can also be given to athletes as “homework” to work on squat form continually when not being trained. Some or all of the exercises can also be used as warm-ups during normal squat lifting sessions.


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CORRECTING SQUAT FORM—RECOMMENDATIONS AND PROGRESSIONS

REFERENCES 1. Baechle, TR., Earle, RW. Essentials of strength training and conditioning. (2nd edition) Champaign, IL: Human Kinetics; 366367, 2000. 2. Delavier, F. Strength Training Anatomy . Champaign, IL: Human Kinetics; 80-81, 2001. 3. Rippitoe, M, and Kilgore, L. Starting strength. (2nd edition) Wichita Falls, TX: The Aasgaard Company; 8-37, 2007. 4. Starrett, K. Becoming a supple leopard . Las Vegas, NV: Victory Belt Publishing Inc; 96-105, 2013.

ABOUT THE AUTHOR Matt Szelog is the Sports Performance Coordinator at the Athletic Performance Center of Exeter Hos pital. Over his 12 year career, he has worked with numerous youth, high school, college, adult, and professional athletes both in the strength and conditioning field and as an athletic trainer. He develops and implements sports performance training which builds each athlete’s foundation to ensure proper progression and athletic development. He also specializes in sports performance training, injury prevention training, corrective exercise techniques, and post-rehabilitation t raining.

TABLE 1. FORM CORRECTION EXERCISE SUGGESTIONS FORM CORRECTION EXERCISE SUGGESTIONS NAME

Stick Squat

Anterior Core Activated Squat

Goblet Squat

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SETS/REPS

COMMENTS

3x15

Maintain points of contact. Start with a higher box/ bench and decrease height until parallel. When comfortable, take away the bench completely. Progress when the skill is complete.

3x15, 10 – 25 lb

Start with a higher box/bench and decrease height until parallel. When comfortable, take away the bench completely. Progress when the skill is complete.

3x15, 10+ lb

Start with a lighter weight and progress as appropriate. Progress when the skill is complete. This is also a great warm-up exercise to use on squat sessions even when athletes have shown correct form.


NSCA COACH 1.3

FIGURE 1. STICK SQUAT

FIGURE 2. STICK S QUAT

FIGURE 3. STICK SQUAT

FIGURE 4. ANTERIOR CORE ACTIVATED SQUAT

FIGURE 5. ANTERIOR CORE ACTIVATED SQUAT


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CORRECTING SQUAT FORM—RECOMMENDATIONS AND PROGRESSIONS

FIGURE 6. GOBLET SQUAT

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FIGURE 7. GOBLET SQUAT


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TARGETING THE CORE FOR ARCHERY TRAINING MARIA KLIEFOTH AND BARCLAY BANN

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ith the 2012 Olympic Gold Medal within grasp, one tiny misstep was the demise of the Chinese National Archery team. There may be an immense difference between wins and losses; however, archery is a game of mere millimeters. Archery is the art of combining mental toughness, bodily strength, precision, and consistency all into one. The Republic of Korea Women’s team has been dominating this sport for decades with seven consecutive gold medals at the Olympic Games. Korea defeated China by one point in the 2012 Olympic Gold Medal round with the score of 210 to 209 (4). There is minimal literature on how to improve the performance in the sport of archery. This article will discuss the relevance of core training to archery and present a sample core training program for archers.

THE IMPORTANCE OF CORE STRENGTH IN ARCHERY The draw weight (the amount of weight an archer will pull while drawing back the bow) of professional archers varies immensely. Most male athletes use a draw weight of about 45 – 55 lb, while women generally use weights of 40 – 45 lb. A draw weight of 50 lb is equivalent to lifting a 50 lb weight from the floor with one arm (19). Archers must possess great strength, which oftentimes results in unequal use of each side of the body, since the draw weight will always be pulled by the dominant side of the archer. Muscular imbalances and overuse injuries are the biggest concerns for professional archers (17). Having a strong core will not only help with stability and stillness while drawing back a bow, but

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it may also assist in avoiding injuries and providing a long and healthy career (9).

MUSCLES USED IN ARCHERY While the muscles of the arms and legs are designed to create movement, archery requires precision and extreme stability. It seems to be a contradiction in a sport that appears to be dominated by mere arm strength. Core muscles come into play and as McGill states, “these muscles act to stiffen the torso and function primarily to prevent motion,” (2,13,14). Many times coaches focus on strengthening the arm muscles including the deltoids, biceps, pectoralis major, and latissimus dorsi to pull back the arm during the draw back and the triceps to extend the elbow on the bow arm (18). Equally important are the rotator cuff muscles (supraspinatus, infraspinatus, subscapularis, and teres minor) as they are responsible for keeping the shoulder in place. The muscles that are often overlooked and not strengthened sufficiently are the main stabilizers, which include the rhomboids, levator scapulae, and trapezius in the back. Others include the transversus abdominis, external oblique, internal oblique, and rectus abdominis (5,8,10).

SETTING UP A CORE TRAINING PROGRAM FOR ARCHERS Following a periodized training prescription, the first step in strengthening the core is activating the muscles needed for the particular athlete in the angle and motion he/she uses them (15).


NSCA COACH 1.3 This comes after careful assessment of the movement-specific requirements of the sport. The training plan must be suited for the level of existing core strength and adapted accordingly to the archer’s progress by increasing the weight, repetitions, sets, or difficulty of exercise. The following is a sample 10-week offseason training program (3). Tables 1 and 2 provide weeks 1 – 5 and 6 – 10, respectively.

can work on building the core up to where it needs to be when competition season arrives (6). Table 1 illustrates the sample program from weeks one through five. The goal should be to reach 500 repetitions (each twosecond hold in a plank counts as one repetition). These exercises are designed to target the core as a whole (16). As the weeks progress, different core exercises should be introduced.

OFF-SEASON CORE EXERCISES: WEEKS 1 – 5 For the first five weeks of this program, the focus is to build the core and create a solid foundation. From there, the archery athlete TABLE 1. SAMPLE OFF-SEASON TRAINING PROGRAM (WEEKS 1 – 5) EXERCISE

SETS

REPETITIONS

Balance Hold (Figures 5 – 7)

3

25 – 50

Full Sit-Up

3

15 – 25

Hip Holds/Thrust

3

25 – 50, 3 s hold at top

Incline Rows with Isometric Hold (Figures 8 and 9)

3


Bicycles

3

100

Opposite Elbow to Opposite Knee Crunch

3

15 – 25 each, 3 s hold at top

Flutter Kicks

3

75 – 100

Reverse Crunches

3

25 – 50

Bent-Over Row with Static Hold (Figures 10 and 11)

3

12 – 20 each

Superman

3

30 – 45 s

Straight-Leg in the Air Crunches

3


Scissor Kicks

3

100

Front Planks

3

45 – 60 s

Side Planks

3

30 – 45 s each


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TARGETING THE CORE FOR ARCHERY TRAINING

OFF-SEASON CORE EXERCISES: WEEKS 6 – 10 Table 2 illustrates weeks six through 10 of the program. The goal here is to increase the repetitions to 700. As stated previously, as the athlete progresses through the program, different core exercises should be introduced. Weeks six through 10 will focus a little bit more on strengthening trunk rotation. If the exercises seem easy, feel free to increase weight, although it is recommended to start off with light weight (12).

TABLE 2. SAMPLE OFF-SEASON TRAINING PROGRAM (WEEKS 6 – 10)

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EXERCISE

SETS

REPETITIONS

Suitcase Walks (Figure 12)

3

25 – 50

Hip Holds/Thrust Against Resistance Band

3


Superman

3

30 – 45 s

Straight-Leg in the Air Crunches

3


Scissor Kicks

3

100

Front Planks

3

45 – 60 s

Side Planks

3

30 – 45 s each

Physioball Band/Cable Twists

3

15 – 25 each

Russian Twists

3

25 – 50 each

V Sit-Up

3

25 – 50

6-Inch Raise and Hold

3

15 – 30 s hold


NSCA COACH 1.3

SCAPULA RETRACTION WITH CABL E CROSSOVER MACHINE (FIGURES 1 AND 2) To perform this exercise, stand in an archery stance and grab the cable machine at shoulder height with the drawing hand (Figure 1). Pull back the cable as if actually shooting (Figure 2) and hold at full draw for 10 s of 3 – 5 sets. Variations of resistance can be adjusted according to strength.

FIGURE 1. SCAPULA RETRACTION WITH CABLE CROSSOVER – START

FIGURE 2. SCAPULA RETRACTION WITH CABLE CROSSOVER – FINISH

TWO-ARMED PLANK ON A STABILITY BALL (FIGURES 3 AND 4) Place both forearms shoulder-width apart on top of a stability ball. Feet should be on the floor and the body should be tense and in a straight line from heel to shoulder. Hold position for 45 – 60 s for 3 – 5 sets. One variation to increase the difficulty of this exercise would be to lift up one leg off the floor.

FIGURE 3. TWO-ARMED PLANK ON A STABILITY BALL – FRONT VIEW

FIGURE 4. TWO-ARMED PLANK ON A STABILITY BALL – SIDE VIEW


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TARGETING THE CORE FOR ARCHERY TRAINING BALANCE HOLD (FIGURES 5 – 7) Hold a resistance band in a full draw position while standing on two separate stability discs (Figure 5). To add slightly more difficulty, perform the hold with the eyes closed (Figure 6). To increase difficulty even more, stay balanced while unexpected resistance is applied by another person pushing the body from various sides (Figure 7). Hold the position for 45 – 60 s for three to five sets.

FIGURE 7. BALANCE HOLD (WITH UNEXPECTED RESISTANCE) INCLINE ROW WITH ISOMETRIC HOLD (FIGURES 8 AND 9) Hold a barbell (securely racked) while lying under it with the feet on the floor or a bench (bench increases difficulty). Maintain a straight line from feet to shoulders throughout the exercise. Pull the chest to the hands and hold this flexed position for 10 s for three to five sets. FIGURE 5. BALANCE HOLD

FIGURE 8. INCLINE ROW WITH ISOMETRIC HOLD – START FIGURE 6. BALANCE HOLD (WITH EYES CLOSED)

FIGURE 9. INCLINE ROW WITH ISOMETRIC HOLD – FINISH

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NSCA COACH 1.3

BENT-OVER ROW WITH STATIC HOLD (FIGURES 10 AND 11) Stand in an athletic stance with the opposite leg of the drawing hand facing forward. Using a dumbbell or kettlebell, pull the draw hand with the weight to the chest and hold it there for 10 s of three to five sets.

SUITCASE WALK (FIGURE 12) Hold one dumbbell or kettlebell to the side of the body with a straightened arm and stabilize the body using the core muscles of the opposite side. Walk with the dumbbell or kettlebell hanging to the side for three to five sets and attempt to build up to 25 – 50 steps on each side of the body. The weight can be varied according to level of the athlete as well.

FIGURE 10. BENT-OVER ROW WITH STATIC HOLD – START FIGURE 12. SUITCASE WALK

CONCLUSION

FIGURE 11. BENT-OVER ROW WITH STATIC HOLD – FINISH

With archery being a sport of millimeters, most coaches focus purely on precision, mental toughness, arm strength, and consistency brought on by an immense amount of repetitions. As previously stated, what is often left behind is core strength. Yet, with archers relying on extreme stillness while pulling back a draw weight of approximately 40 – 55 lb, having an extremely strong core to stabilize that weight is crucial for success. Therefore, strengthening the core should be one of the main focuses in an archer’s practice plan. Any amount of core strengthening work is better than none, but for it to have a noticeable effect on the athlete’s performance, the core exercises should reflect the same movement patterns and muscle recruitment used in archery. The program should also center around stabilizing and maintaining proper position against resistance over a specific amount of time rather than focusing on speed or explosiveness. When following this 10-week sample program, archers may be able to develop exactly that, which may bring their game to the next level.


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TARGETING THE CORE FOR ARCHERY TRAINING REFERENCES 1. Banerjee, P, Brown, S, and McGill, SM. Torso and hip muscle activity and resulting spine load and stability while using the Pro Fitter 3-D CrossTrainer. Journal of Applied Biome chanics 25: 73-84, 2009. 2. Brown, SHM, and Potvin, JR. Exploring the geometri c and mechanical characteristics of the spine musculature to provide rotational stiffness to two spine joints in the neutral posture. Human Movement Science 26: 113-123, 2007. 3. Brumitt, J. Core Assessment and Training. Champaign, IL: Human Kinetics; 63-71, 2010. 4. Danielson, T, and Westfahl, A. Tom Danielson’s Core Advantage: Core Strength for Cycling’s Winning Edge . Boulder, CO: VeloPress; 38-79, 2013.

18. Tinazci, C. Shooting synamics in archery: A multidimensional analysis from drawing to releasing in male archers. Procedia Engineering 13: 290-296, 2011. 19. Zanevskyy, I. Compound archery bow asymmetry in the vertical plane. Sports Engineering 15(3): 167-175, 2012.

ABOUT THE AUTHOR Maria Kliefoth is a senior kinesiology major and student-athlete at the University of Texas-Pan American (UTPA). She has played volleyball for four years. Kliefoth is planning to enter physical therapy school after completing her studies at UTPA. Barclay Bann is a senior kinesiology major at the University of Texas-Pan American (UTPA). Bann is a track and field athlete for UTPA. Bann is studying to become an athletic trainer.

5. Delavier, F, and Gundill, M. Delavier’s Core Training Anatomy . Leeds, UK: Human Kinetics Europe; 53-84, 2011. 6. Ellsworth, A. Core Training Anatomy: An Insider’s Guide to Building a Strong Core. San Diego, CA: Thunder Bay; 48-83, 2010. 7. Foran, B. High-Performance Sports Conditioning. Champaign, IL: Human Kinetics; 62-99, 2001. 8. Gamble, P. An integrated approach to training core stability. Strength and Conditioning Journal 29(1): 38-39, 2007. 9. Grenier, SG, and McGill, SM. Quantificati on of lumbar stability using two different abdominal activation strategies. Archives of Physical Medicine Rehabilitation 88: 54-62, 2007. 10. Kavcic, N, Grenier, S, and McGill, S. Determining the stabilizing role of individual torso muscles during rehabilitation exercises. Spine 29: 1254-1265, 2004. 11. Kuhn, T. Long-distance shots. Outdoor Life 213(9): 56-57, 2006. 12. Linsin, M. Archery Strong: A 30-minute Once-per-week Strength Training Program Designed Specifically for Archers . San Diego, CA: JME Pub; 103-117, 2004. 13. McGill, S. Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal 32(3): 33-46, 2010. 14. McGill, SM, Karpowicz, A, and Fenwick, C. Ballistic abdominal exercises: Muscle activation patterns during a punch, baseball throw, and a torso stiffening maneuver. Journal of Strength of Conditioning Research 23: 898-905, 2009. 15. McGuigan, M, Cormack, S, and Gill, N. Strength and power profiling of athletes. Strength and Conditioning Journal 35(6): 7-14, 2013. 16. Moreside, JM, Vera-Garcia, FJ, and McGill, SM. Trunk muscle activation patterns, lumbar compressive forces, and spine stability when using the body blade. Physical Therapy 87: 153-163, 2007. 17. Parks, KA, Crichton, KS, Goldford, RJ, and McGill, SM. On the validity of ratings of impairment for low back disorders. Spine 28: 380-384, 2003.

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NSCA COACH 1.3

L I V E AUG. 25, 2014 | 11:00AM MST TRAINING DIFFERENCES BETWEEN MEN AND WOMEN DEAN SOMERSET, CSCS A men’s program to gain muscle may not be well suited for a woman, much like a woman’s program may address key aspects which is not of most interest for men. Does it stop there, or are there other differences to consider between the genders? This webinar will look at the anatomical, endocrinological and programming differences between men and women, and show easy to implement practical guidelines and suggestions to get the best out of your male and female clients.


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CORE TRAINING FOR EQUESTRIAN RIDING GABRIEL RODRIGUEZ AND RALPH RODRIGUEZ JR.

E

questrian riding is a sport that is described as a skill of riding, driving, and steeple chasing, or vaulting with horses. Equestrian riding covers areas of riding from rodeo events to show jumping. Throughout all horse riding events, riders typically experience a high physical demand (1). Equestrian riding has its own particular muscle groups that are utilized to help the rider stabilize himself or herself while on the horse. Equestrian riding uses static postures, rather than dynamic moving postures, which tends to fatigue the body faster (2). The muscle groups that are involved in equestrian riding include the abdominal muscles, trapezius, rhomboids, quadriceps, hamstrings, gluteals, adductors, abductors, hip rotators, gastrocnemius, and the musculature of the arms. The muscles that make up the core are the rectus abdominis, obliques, transverse abdominis, iliopsoas, quadratus lumborum, erector spinae, latissimus dorsi, and the muscles of the gluteus (3). Engaging the muscles of the core is essential for maintaining balance and maintaining maximum stabilization to provide the rider with better control at the reins while also creating the optimal posture and techniques. Maintaining proper posture not only allows the rider to have more control of the horse, but it also creates less strain and fatigue for the rider and horse (1). For effective communication with the horse, the rider first must have their own independent seat, meaning the rider must have adequate core strength to sit balanced on the horse for an extended amount of time (3). The following are exercises that may

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help a rider strengthen their core and, with some modification to those exercises, they can be varied to alter the difficulty levels for novice and advanced equestrian athletes.

PLANK The plank may develop balance, core strength, and muscular endurance. While in the plank position, the muscles are constantly engaged for the duration of the exercise. The muscles that are engaged throughout the exercise are the muscles of the abdominals, the erector spinae, as well as those in the shoulders, chest, and thighs. Start in the resting position by lying flat on the floor with the upper body resting on the forearms. The legs should be straight back and resting on the toes. To begin the plank, raise the body as if doing a push-up, leaving the forearms touching the floor (Figure 1). The back should remain flat and in a straight line with the head and feet while holding this position for 20 s then returning to the resting position. Repeat three to five times. For the more advanced athletes, implementing a balance trainer may make it more challenging (Figure 2). The same methods are used to start the plank within this progression except the forearms will rest on the balance trainer instead of the floor. This variation requires more abdominal engagement because of the addition of balance and stabilization to the exercise. V-SIT (WITH STABILITY BALL) The V-sit exercise may develop balance and strengthen the core muscles. This exercise engages the rectus abdominis, external obliques, internal obliques, and the hip flexors. Begin the exercise


NSCA COACH 1.3 in the resting position by lying flat on the back with the heels resting on the stability ball. From this position, perform a regular sit-up with the arms extended towards the feet (Figure 3). Upon reaching the top of the sit-up, hold for five to ten seconds then release slowly to the relaxed position. During the V-sit, it is important to remember to keep the chest high and the shoulders back for proper alignment. For a more advanced version of the V-sit, a stability ball V-sit pass may be recommended. To perform this, lie down flat on the floor with the arms and legs fully extended and hold the stability ball with the hands. Then, carry the stability ball in the hands while making a “V” with the feet. At the top of the “V,” pass the stability ball to the feet (Figure 4) and slowly come down to the lying position. Then reverse it back to the hands.

STABILITY BALL KNEE TUCK Stability ball knee tucks may aide with the strengthening of the core muscle groups. The muscles involved in this particular exercise include the upper and lower abdominis rectus, obliques, thighs, glutes, and chest. To set up the exercise, start in the plank position with the feet resting on the stability ball. To begin, perform a push-up movement so that the arms and ball support all of the weight of the body. From the push-up position, pull the knees to the chest (Figure 5) and then return slowly until the legs are fully extended (Figure 6). Repeat 10 – 15 times for 3 sets. SIDE PLANK The side plank may help to provide a stronger core for stabilization. The core muscles that are engaged in this exercise include the obliques, erector spinae, adductors, gluteus medius, and minimus. To perform this exercise, lie on the side and rest on the forearm with the feet on top of each other with the legs fully extended. To execute the exercise, lift the body onto the forearm and remember to keep the head, spine, and legs in a straight line (Figure 7). From this position, raise the hips towards the ceiling then back down. Repeat that for 10 – 15 repetitions to complete a set. In order to keep both sides of the body equal, switch sides and repeat. A more advanced variation involves starting in the normal plank position and executing a push-up. While in the up position, rotate the body either to the right or left and open up to a “T” position while keeping the body in a straight line (Figure 8) and holding this position from 20 – 30 s. Then, slowly rotate the body back down to the push-up position, add a complete push-up, and then repeat and rotate to the opposite side to complete one set. 2-INCH DRILL The 2-inch drill is an exercise that may build strength and endurance to the core muscles. The muscles involved include the transverse abdominis, rectus abdominis, and the obliques. To begin, start in the resting positing by lying down flat on the back with the legs fully extended and the arms to the sides. Raise the feet six inches off the ground; after establishing that height, slowly lower the legs down to two inches off the ground for a count of five seconds (Figure 9). Then, raise the feet back to the six inch height. Repeat 5 – 10 repetitions to complete a set. The 2-inch drill

can also be modified to make it more advanced by adding a small sized medicine ball to add weight (Figure 10).

ABDOMINAL ROTATION The abdominal rotation is another exercise that may help with stabilization of the core. The twisting motion of this exercise may help the rider develop muscles to control their side-toside motion by utilizing their stabilizer muscles in their core to stop the momentum of the medicine ball. Start out by sitting on the stability ball with the feet a bit wider than shoulder-width apart for better balance and to help maintain proper posture throughout. Have a partner toss a medicine ball across the front of the body and use the core to rotate the body to absorb the ball during the catch. Then, toss the ball back and rotate for momentum. This motion can be performed without a partner by rotating a weight in a controlled manner to each side of the body (Figures 11 and 12). Repeat for 10 – 15 repetitions on each side of the body. SIT-UP AND ROTATE The sit-up and rotate exercise is used to help strengthen the lower abdominal muscles as well as the obliques and erector spinae. Begin by lying on a stability ball with the feet on the ground (Figure 13) and then perform a sit-up. Once sitting upright on the ball, rotate the body to one side (Figure 14) before lowering the body back down. Repeat for 10 – 15 repetitions on each side of the body. SIDE LEAN The side lean exercise is used to focus on the obliques, which may help the rider to maintain posture and control side-to-side movement while riding. Perform this exercise by having the feet shoulder-width apart and slowly reaching the arm down to one side as low as possible without bending forward or backward (Figure 15). Then, lift the body back to a straight erect position and perform on the opposite side. Complete 10 – 15 repetitions on each side. For added resistance, hold a dumbbell in each hand while performing this exercise (Figure 16). PELVIC ROTATION The pelvic rotation can be used to target the muscles of the core that may aid the rider in maintaining balance while on the horse. Begin by sitting on a stability ball with the feet a bit wider than shoulder-width apart (Figure 17). Then, using the hips, keeping the torso straight, and feet on the ground, rotate the abdomen in a circular, controlled motion (Figure 18). It may not seem like much, but rotating the body on the stability ball can help strengthen the abdominal musculature. Perform 10 – 15 repetitions to complete a set. SIT-UP ON STABILITY BALL AND BALANCE TRAINER The rectus abdominis, obliques, and glutes are all utilized in this exercise, which consists of performing a modified sit-up while on a stability ball with the feet on a balance trainer. The purpose of being on the stability ball and the feet on the balance trainer is to replicate the instability of the horse. Begin by sitting on the edge of the stability ball (Figure 19) and perform a sit-up motion


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CORE TRAINING FOR EQUESTRIAN RIDING while remaining balanced and controlled (Figure 20). Make sure that the body is fully extended at the starting position so that the abdominal muscles can be fully lengthened before contracting.

REFERENCES

HIP RAISE Hip raises are an excellent exercise to help strengthen the lower part of the abdominal muscles and glutes. Begin by lying on the floor with the knees bent and arms at the side. Next, lift the hips off the ground by engaging the glutes until a straight line is created from the knees to the upper back (Figure 21). Then return the hips to the ground and repeat that motion 10 – 15 times. To make it more challenging, place a balance trainer (Figure 22) or stability ball (Figure 23) beneath the feet to increase instability.

2. McNamara, J. Building an exercise program that includes core training. NSCA’s Performance Training Journal 10(5): 17-19, 2011.

STRADDLE ON A STABILITY BALL Straddling a stability ball may be one of the most useful ways to replicate the instability experienced when mounting a horse, since it involves most, if not all, of the muscles that are required when trying to remain balanced and centered on a horse. Begin near a wall or near an object that can be held onto to help maintain balance on the ball and create familiarity. When comfortable, mount the ball in a straddling position with the knees wrapped around the ball. From this position, raise the body off of the stability ball for 30 – 60 s keeping the arms bent but extended and the torso upright. Figures 24 and 25 show a side and front view of this position, respectively. Throughout this exercise, it is important to tighten the core and focus on remaining balanced on the ball by engaging the obliques and glutes for stabilization.

1. Harrington, EJ. Core stability for riders. Riding Fit. America’s Horse Daily , 22 May, 2012.

3. Terada, K, Mullineau x, DR, Lanovaz, J, Kato, K, and Clayton, HM. Electromyographic analysis of the rider’s muscles at trot. Equine and Comparative Exercise Physiology 1(3): 193-198, 2004.

ABOUT THE AUTHOR Gabriel Rodriguez is a senior kinesiology major at the University of Texas-Pan American with a focus on general rehabilitation services. Ralph Rodriguez Jr. is a senior kinesiology major at the University of Texas-Pan American. His studies include a minor in Biology and he plans to work in public education once he graduates. Rodriguez had seven years of experience in the public education system as a paraprofessional before de ciding to return to school.

CONCLUSION They are many factors to becoming a successful equestrian rider. Training should not solely involve riding every day for hours at a time. A successful equestrian rider must also maintain a proper workout regimen in order to excel. For athletes in this sport, it is very important to have a strong core, and incorporating these core exercises into a workout regimen may help to strengthen the core to help improve performance. Teaching riders how to perform and train specific muscle groups and how to practice them in their daily regimen will enhance any exercise program. The core is one of the foundational building blocks in equestrian riding. Having the necessary core strength may enhance the rider’s performance by allowing better control while on the horse, while simultaneously decreasing the rider’s stress and fatigue levels.

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NSCA COACH 1.3

FIGURE 1. PLANK

FIGURE 2. PLANK ON BALANCE TRAINER

FIGURE 3. V-SIT (WITH STABILITY BALL)

FIGURE 4. V-SIT (WITH STABILITY BALL) PASS

FIGURE 5. STABILITY BALL KNEE TUCK – START

FIGURE 6. STABILITY BALL KNEE TUCK – FINISH


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FIGURE 7. SIDE PLANK – START

FIGURE 9. 2 INCH DRILL

FIGURE 11. ABDOMINAL ROTATION

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FIGURE 8. SIDE PLANK – FINISH

FIGURE 10. 2 INCH DRILL WITH MEDICINE BALL

FIGURE 12. ABDOMINAL ROTATION WITH WEIGHT


NSCA COACH 1.3

FIGURE 13. SIT-UP AND ROTATE – START

FIGURE 14. SIT-UP AND ROTATE – FINISH

FIGURE 15. SIDE LEAN

FIGURE 16. SIDE LEAN WITH WEIGHT

FIGURE 17. PELVIC ROTATION – START

FIGURE 18. PELVIC ROTATION – FINISH


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FIGURE 19. SIT-UP ON STABILITY BALL AND BALANCE TRAINER – START

FIGURE 20. SIT-UP ON STABILITY BALL AND BALANCE TRAINER – FINISH

FIGURE 21. HIP RAISE

FIGURE 22. HIP RAISE WITH BALANCE TRAINER

FIGURE 23. HIP RAISE WITH STABILITY BALL

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NSCA Coach 1.3

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