joint mobility in rowers
Post on 24-Feb-2016
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Joint Mobility in Rowers
Jonathan JenkinsWashington College
Head Strength and Conditioning Coach
What’s the Secret?
• Muscle Isolation?• Supersets?• Flexibility?• Circuit Training?• Body Weight Exercises?• Power Training?• Mobility?• Crossfit?
Where S&C is Heading
Movement Approach
vs.
Joint-by-Joint Approach
Mobile, Stable, Mobile, Stable, Mobile
Shoulders: Stable
T-Spine: Mobile
Lumbar: Stable
Hips: Mobile
Knees: Stable
Ankles: Mobile
Dysfunction
• Ankle loses mobility = knees suffers
• Hip loses mobility = lumbar suffers
• T-Spine loses mobility = shoulders suffer
Rowers L5 and S1
Increased Ankle and Hip Mobility for Rowers
• Greater flexibility down the slide• Optimal leg angle coming into the catch• Greater overall lumbar spine stability• Less likely to shoot your tail• Less likely to overextend back at finish
What to do?
• Proper warm-up– Foam Roll• TFL, Glutes, IT Band, T-Spine, Lats
– Hip/Hamstring/Quad Stretches – Overhead Dowel Squats– Squat Holds– Unilateral vs. Bilateral Exercises (single leg/arm vs.
two leg/arm)– Supine vs. Prone Exercises (stomach vs. back)
Every Athlete is Different!
Val DiLisi
Vs.
Ashley Myles
Key Takeaways
• All rowers need a proper warm-up protocol• Don’t be sucked into the fads• Stress proper technique• Recognize and stop poor technique• You need as much strength as you do mobility
What We Do
September: Instruction, developmentOctober: Building strengthNovember: Building strengthDecember: Building strengthFebruary – Mid-March: Hit our peak strength levels Mid-March-Mid April: De-load, higher load, low volume, promote powerMid-April: Increased mobility, flexibility protocols, lighter weights, short circuits promoting muscular enduranceMay: National Championships
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