Movement Analysis ProjectJesse Novak

Partner: Dante Tobler

Professor: Dr. Biren

Tuesday/Thursday 11:00 – 12:15

Demographics:

Name of Athlete: Jesse Novak

Gender (M/F): M

Age: 20

Height (inches and cm): 74 inches, 187.96 cm

Weight (lbs and kgs): 193 lbs, 87.54 kgs

Body Mass Index: 24.8

Medical and Physical History Questionnaire:

1. Average time spent exercising a week: 20 HOURSa. From this time answer the following questions…

i. Average time spent weight training: 5 HOURSii. Average time spent doing cardio: 15 HOURS

iii. Average time spent doing other (please specify what): NONE

2. Does your job require you to sit for extended periods of time: NOa. If answered yes, for how long and how many days a week:

3. Have you had any muscular injuries in the past, if yes please list below:NONE

4. Have you broken any bones or body parts, if yes please list below:NONE

5. Please list any medical conditions that you may have that may inhibit normal movement:TFCC IN BOTH WRISTS

6. Please list any medical conditions that run in your family that may inhibit normal movement:NONE

Movement Goals:

INCREASE FLEXIBILTY IN HAMSTRINGS

INCREASE VERTICAL JUMP HEIGHT

INCREASE IN LEG POWER OFF OF STARTING BLOCKS

JUMP FURTHER OFF BLOCKS

IMPROVE REACTION TIME OFF OF BLOCKS

IMPROVE SWIMMING KICK

Initial Summary:

Taking into account the information from both the demographic and questionnaire section of

this athlete, I do not have any blatant issues that will inhibit me from reaching the goals listed in the

“movement goals” section. The flexibility of the hamstrings can be achieved by simple stretches and

this new flexibility will carry over into allowing a better start, which is another goal. Reaction time

drills will need to be included into the work outs to quicken my reaction time off the blocks. The other

three goals all go together, basing off of an increased jumping ability. In order to improve my jumping

I will need to focus on explosive jumping movements and incorporate them into work outs. The

reaction drills and jumping could even be merged to cover both, maybe something along the lines of

jumping off a coach’s go or whistle. Overall, I believe these goals to be completely attainable and will

be easy to focus on in work outs.

Range of Motion Assessment:

Cervical Neutral Cervical Flexion Cervical Extension

Cervical NeutralCervical Lateral

Flexion RightCervical Lateral

Flexion Left

Cervical Rotation Right Cervical Rotation Left

Right Glenohumeral Neutral Right Glenohumeral Flexion Left Glenohumeral Neutral

Left Glenohumeral Flexion Both Glenohumeral Neutral Right Glenohumeral Abduction

Left Glenohumeral Abduction

Right Glenohumeral Internal Rotation

Right Glenohumeral External Rotation

Left Glenohumeral Internal Rotation

Left Glenohumeral External Rotation

Right Hip Neutral

Range of Motion Analysis:

After assessing for overall range of motion, I have come to the following conclusions. My cervical spine has a normal range of motion except for cervical extension in which I have a 90 degree range and the norm is 75 degrees. For both my glenohumeral joints; abduction is 180 degrees (170 is normal), flexion is about 200 degrees (170 is normal), internal rotation is 80 degrees (70 is normal), and external rotation is 90 degrees (90 is normal). For my acetabulofemoral joint; right leg flexion is 110 degrees while left leg flexion is 120 degrees (110 is normal), both right and left leg internal rotation is 45 degrees (45 is normal), and both right and left leg external rotation is 35 degrees (45 is normal). For the single leg raise, my left leg got to 80 degrees while my right leg got to 85 degrees (90 is normal). For sit and reach, I was able to touch my toes so that is normal for a male. Finally, for the Thomas test both legs had the same problem and tested positive and shows both having tightness in the rectus femoris. After collecting all of this data, I would recommend strengthening shoulder stabilizers due to my above average mobility in my shoulders to reduce the chance of injury. My legs need to be stretched more in order to increase mobility overall. The lack of leg mobility is probably holding back my kicking ability in the pool and also my ability to get higher hips during my swimming start, which would increase my forward jumping ability off of the blocks.

Sit and Reach Thomas Test

Postural Analysis:

Frontal Right Sagittal

Posterior Left Sagittal

Looking at my posture, I do not appear to have a head tilt, elevated shoulder girdle or uneven hips. For my lower body however, I appear to have both hips externally rotated slightly. My spine curvature looks like I have a slight scoliosis with my right shoulder being slightly higher than my left. Now for my goals, I should fix the externally rotated hip in order to maximize my jumping ability and kicking ability. Other than the hips, my posture looks pretty good.

Overhead Squat Assessment:

During my overhead squat, my sagittal view looks clear but the problems come when I look at the frontal and posterior views of my squat. For the frontal view, my feet externally rotate which suggest over active soleus and lateral gastrocnemius and under active medial head of the gastrocnemius. For the posterior view, I notice a slight lean to the right which would make sense because that is the leg I lead during swimming starts so I am more comfortable with that bearing most of the weight. For my overall goals, I think this just shows that I have some work to do to develop well balanced legs to help increase my jumping ability.

Gait Analysis:

Frontal Sagittal Posterior

Walking Sagittal View

g

Heel Strike Toe OffMid Stance

Heel Strike

Walking Posterior View

Toe OffMid Stance

Jogging Sagittal View

Heel Strike Toe OffMid Stance

Looking at my gait cycle for both walking and jogging, I can see that my feet externally rotate during both. When looking at my jog, I appear to be a landing midfoot more so then heel striking so I think that is interesting. Overall I believe that the only problem with my gait would be the externally rotated feet. These could affect my goal of increasing my jumping distance because when I am jumping off of the

Jogging Posterior View

Heel Strike Toe OffMid Stance

block, my feet may be trying to externally rotate which would take away from my explosiveness and power.

Corrective Exercises for Upper Body:

Pelvic Tilt with Sagittal Scissor Kicks

Plank

Side Plank with Trunk Rotation

Superman

Anterior Capsule Stretch

Apley Scratch Stretch

After looking at my goals, I decided that, for upper body, my biggest areas of improvement in order to better my swimming would be my overall core stability and my shoulder flexibility (shoulder strengthening exercises are included in my rowan weight program already). For the core I choose to add motions that I believe simulate things that I would be doing in the water in order to further improve my body positioning in the water thus improving my kicking ability. The biggest ones that I believe will carry over to the pool are side plank with trunk rotations (which mimic the freestyle stroke and how my body turns when pulling) and supermans (which will allow me to hold my legs higher up in the water allowing more power to go into propelling me forward rather than preventing me from sinking). For the shoulders, I believe that I need to improve my overall shoulder flexibility for a two big reasons. The first is that it will help with my overall shoulder health, and the second being that more flexible shoulders will allow me to swing them more over my head when I am swimming which will speed up my turn over rate.

Sleeper Stretch