Download - Joint Mobility in Rowers
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Joint Mobility in Rowers
Jonathan JenkinsWashington College
Head Strength and Conditioning Coach
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What’s the Secret?
• Muscle Isolation?• Supersets?• Flexibility?• Circuit Training?• Body Weight Exercises?• Power Training?• Mobility?• Crossfit?
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Where S&C is Heading
Movement Approach
vs.
Joint-by-Joint Approach
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Mobile, Stable, Mobile, Stable, Mobile
Shoulders: Stable
T-Spine: Mobile
Lumbar: Stable
Hips: Mobile
Knees: Stable
Ankles: Mobile
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Dysfunction
• Ankle loses mobility = knees suffers
• Hip loses mobility = lumbar suffers
• T-Spine loses mobility = shoulders suffer
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Rowers L5 and S1
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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
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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)
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Every Athlete is Different!
Val DiLisi
Vs.
Ashley Myles
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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
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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