Athletic Developmenttraining for high performance

PRESENTED BY:Max MARTIN BAppSc (Hons) AEP

@iNformMax

Martin

CorrectiveExerciseAustralia

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Some history

Plan for today1. Addressing your expectations!2. Flexible practical component3. Prescriptive philosophies4. Training the athlete vs the sport5. Break (11-11.10)6. Athletic demands7. Olympic lifting for athletes?8. Lunch!! 12.20 – 1.009. Programming for athletic development

1. Assessment (1.00-2.30)2. Key movement prescription (2.30-

4.30)

Foundational philosophyAthletes are as dysfunctional as general pop > greater compensations and lack of efficiency.

Widely accepted role of exercise professional is to keep the athlete on the playing field > minimize injury!

Foundational philosophyAre these the fastest men in the world?Or are they the coming together of many factors??

Foundational philosophyMovement is a behaviour

Developmental and learned

Quality over quantity

Posture is a good baseline for movement

Posture is not the cause of dysfunction but a SYMPTOM

Such dysfunction corresponds to compromised activity of muscles

Stabilisers typically become hypotonic/inhibited – ‘allowing’ faulty posture

Gross movers typically become hypertonic/facilitated – ‘driving’ faulty posture

Training the athlete or the sport??

Large cross over of movement skills across sports –

Training sport feeds problems and overuse

The most specific sports training is sports itself

By adding resistance we strengthen the pattern (whether good or bad)

Can you be an expert technician in every sport??

So what do we train then?Athletic movements!

Jumping & OH

Acceleration/deceleration

Lateral movement

Rotation

Bending + rotation

Reaction

Integrated push/pulls – with lower body

involvement and with rotation

Forces affecting the athlete

Gravity - train standing up – or mimicking sports demandsGround Reaction - axial loading (jumping sports) vs angular loading and intensity (height of jump/step)Momentum – consider loading purpose and direction of force - for example – to add deceleration load, pull with tube, but resist with tube to decrease load - To develop OH squat pattern - - for Tx ext use cables > greater extension demand- but for anti extension use a free weight such as MBLoad to unload

Athletes face various force demands:Gravity - Ground reaction - Momentum

Matching movements to exercises

Bending + rotation (DLs > SL DL > SL DL with pelvic rot > ++)Acceleration/deceleration (Squat > SL Sq > weighted SLDLs > hops ++)Lateral movement (SL SQ > Speedskaters > +resistance)Rotation (cable rot resistance > pro-rotation)Integrated push/pulls – with lower body involvement and with rotationJumping – (resisted acceleration – power/explosive squats) OH – Explosive (push press variations) and Control (OH holds = OH squats/split, rainbow squats, squat extensions ++)Reaction (various perturbation progressions)

Why not Olympic Lifting?

Technique > low force production > wasting timeTechnique > injury potentialFacilitiesOlympic lifting is a sport –while arguably most powerful athletes – ALL their training is specific to that one movement!how well would they move in basketball court or footy field (of ANY code)

General Athlete limitations

Absolute strengthFunctional strength - (ROM + stability + coordination)ROM

How to determine focus of training?Need to assess athlete? Or do we just jump in and train goal??

X

How to determine focus of training?

Assessment tools – typically performance measures (vertical jump, 40m dash, Illinois agility, etc)BUT how will you improve performance at these??

What is limiting performance??

Over vs Under powered athlete

Performance

Function

Function

Performance

Performance

Function

Assessing function and key movements

The Australian Movement Screen (AMS)OH SquatSquatSL SQOH mobilityPush upRotary

AMS – OH SquatInstructions: Stand with feet shoulder width apart (10-15degs lat rot). Hold the stick on your head with elbows at 90degs - and raise, elbows straight. Squat down as far as you can and try to keep your heels on the floor with your head and chest facing forward.• Upper torso parallel with tibia or

toward vertical• Femur below horizontal• Knees aligned over feet• Dowel over feet

AMS – OH Mobility

Instructions: client to stand ‘comfortably’ and lift their arms overhead so as to touch palms above their head (“above ears” = in the frontal plane). participant is to keep their elbows extended. Limitations in performance would suggest poor Tx spine and shld girdle flexibility/mobility, evidenced by:

• pain• Bending of the elbows– indicative of lat tightness

and or various other shld girdle or Tx stiffness• Hands meeting in front of the frontal plane –• Lx spine Other compensatory movements, such as

forward head deviation, etc.

AMS –SquatInstructions: Stand with feet shoulder width apart (10-15degs lat rot). Squat down as far as you can and try to keep your heels on the floor with your head and chest facing forward.• Upper torso parallel with tibia or

toward vertical• Femur below horizontal• Knees aligned over feet

AMS – SL Squat

Instructions: client to stand ‘comfortably’ with feet together and lift one leg so that heel reaches height of tibial tuberosity– observe path of leg:• Knee and foot should travel vertically with no rotation

Ask client to then perform a SL SQ:• Hip/knee/foot alignment to be maintained• Neutral pelvis (maintain horizontal level)• SQ to at least 45degs• Maintain neutral spine

AMS – Push up

Instructions: Place your hands down on the floor, shoulder width apart with your thumbs at arm-pit crease

For a male: With your knees straight and together and on your toes, perform one push-up while keeping your back straight.

For a female: With your knees together – keeping them on the floor - perform one push-up while keeping your back straight.

• Look for a ‘whole’ body liftwith no sway• Stable shoulder setting – no hitching or winging

AMS – Rotary control

Instructions: raise to plank as per push up protocol – but with FEET AT SHOULDER WIDTH

LIFT ONE HAND OFF THE FLOOR AT A TIME

• No evident trunk side shifting or rotation• No sway• Stable shoulder setting – no hitching or winging

Key MovementsBend + rot

Acc/dec

Archer SAC P/L Split stance SAC P/L Add Tx Rot and squat

Squat Landing ‘sticks’ Drop jumps

Lateral

Rotation

Integrated P/L

Jumping

Dead lifts SL DL w Sing arm C hold SL hop and reach

SQ/SL SQ SL DL w Sing arm C hold Add jump length/ht

SL SQ Speedskaters weighted

MB rots Cable rots (stable spine) Add trunk rot

SA OH pressing Expl/SA holds Rainbows, OH squats

OH

Reaction

PRESENTED BY:Max MARTIN BAppSc (Hons)AEP

@iNformMaxMartinmax@correctiveexerciseaustralia.comwww.correctiveexerciseaustralia.com